Mount Sinai Girls & Boys Cross Country, Girls Winter Track and Girls Spring Track
Head Coach Bill Dwyer (H)928-2014 (Cell)223-5838 wdwyer@mtsinai.k12.ny.us
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Website updated Wednesday 05-31-23 5:00am
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Dwyer Summer Training Google Classroom Code ngjgfzz
May 31, 2023
6 Ways to Get Better:
1. Be humble and hungry
2. Focus on your strengths and what matters most
3. Tune out distractions
4. See life and people as teachers you can learn from each day
5. Help others get better
6. Care more. Put more time, effort and passion into your work/life
- Jon Gordon / @jongordon11
The All-County Spring Track dinner is being held at Villa Lombard’s in
Holbrook, New York on June 7th, 2023. The cost of the dinner is $45.00 per
person. Please make your check payable to:
Suffolk County Cross-Country and Track Coaches Association, Inc.
Tuesday 05/30/23 ST Day 66
Practice 2:00pm-3:50pm Track/Turf
Wednesday 05/31/23 ST Day 67
Practice 2:00pm-3:50pm Track/Turf.
Just a reminder that parents will need to purchase tickets to the state qualifier on GoFan. The link is below.
https://gofan.co/app/school/NYSPHSAAXI
Thursday 06/01/23 ST Day 68
State Qualifying Meet at Comsewogue HS
1:10pm Dismissal for a 1:30pm departure.
Friday 06/02/23 ST Day 69
1:10pm Dismissal for a 1:30pm departure.
Booster Club Camp Dates and Times for Track and Field Camps
Boys and girls track and field dates are as follows:
June 27,28,29 - July 5,6,11,12 and 13
430-5pm PreK Thru 2nd Running
5-6pm Throwers Camp grades 5-11th
5-6pm Running grades 1-4th
6-7pm Running grades 5-9th
Section XI County Team Championships
Order of Events
Athletes are to report to the clerk 15 minutes prior to the times listed below.
Girls events followed by boys.
2:30 100m Hurdles (Trials – 3 Winners and next 3 fastest times)
2:40 110m Hurdles (Trials – 3 Winners and next 3 fastest times)
2:55 3000m Run (One race of 12- California start)
3:10 3200m Run (One race of 12- California start)
3:25 100m Dash (Trials – 3 Winners and next 3 fastest times)
3:45 110m Hurdles Final
3:50 Pentathlon 110m Hurdles
4:00 100m Hurdle Final
4:05 Pentathlon 100m Hurdles
4:15 100m Dash Final
4:25 400m Dash (Final on time)
4:40 800m Run (Final on time) (Two races of 9 for each gender)
4:55 Pentathlon 800 m Run
5:05 400m Hurdles (Final on time)
5:25 1500m Run (Two Races of 9)
5:40 Pentathlon 1500 m Run
5:45 1600m Run (Final on Time) (Two races of 9)
6:00 200m Dash (Final on time)
6:15 2000m Steeplechase (One race of 12- California start)
6:25 3000m Steeplechase (One race of 12- California start)
6:40 1500m Race Walk (One race of 12- California start)
6:50 4x400m Relay (Final on time)
7:10 4x100m Relay (Final on time)
7:20 4x800m Relay (One race - California start)
Field Events (Seven athletes to final where applicable)
2:30 Girls Triple Jump, Girls Shot Put, Girls High Jump, Boys Discus, Boys Pole Vault
3:45 Boys Triple Jump
4:45 Boys Shot Put, Girls Discus, Boys High Jump, Girls Pole Vault
5:00 Girls Long Jump
6:15 Boys Long Jump
If only one set of throw officials are present, the order of the throws will be as follows: Boys discus, Girls Discus, Boys Shot, Girls Shot.
The County Championship meet is a one day meet. County Champions will be crowned. The winner of each individual event and relay event will be crowned County Champion at this meet.
Medals will be given to the top four in each event in each County. Top 3 athletes are considered All-County and the winning relay team.
General Information:
The top 18 athletes will compete in the following events: 100m, 200m, 400m, 100m/110mH, 400mH, 800m, 1500m/1600m, Shot Put, Discus.
The top 12 athletes will compete in the following events: 2000m/3000mSC, 3000m/3200m, Pentathlon, Long and Triple Jumps, High Jump, Pole Vault, 4x100m, 4x400m, 4x800m.
Each school is only allowed to enter one relay per relay event. (4x1, 4x4, 4x8) Relay cards should list all competitors (6) with their competitor numbers. First four runners must have run the seed time.
Seeded sections will run/jump/throw last unless otherwise noted.
SCORING: (10 – 8 – 6 – 4 – 2 – 1)
Athlete Clerking Responsibilities:
a. All competitors are to report promptly to the clerking area or send a stand-in once the event is called. It’s the athlete’s responsibility to clerk- in on time. Once the event is clerked, the event is closed. Athletes are reminded that there should be no talking in the clerking area when the official is talking. The athlete could be dismissed for noncompliance.
b. Athletes should come to the clerking area ready to compete (running apparel and shoes).
c. It’s the athlete’s responsibility to notify the clerk if she/he is leaving the clerking area to compete in a field event.
Event Specific Information:
Pentathlon athletes may not compete in any other event. You must provide an actual/estimated score (seed).
One pentathlon athlete per school.
A second may be considered if they are capable of scoring: Girls → 1750 pts, Boys → 2000 pts.
No school can have more than two competitors.
100m Hurdle time will be used to seed athletes.
Pentathlon high jump will start at 1.22m/4’0”- Girls and 1.42/4’8” and then go up by increments of 5cm’s.
Steeplechase:
When the Steeplechase is conducted at a different site and date, those athletes can not run the 1500/1600m run.
Field events: (LJ, TJ, SP and Discus) seven competitors return to the finals. In the finals you are not permitted to jump or throw out of turn. A competitor will be given ten minutes, from the time he/she notifies the field event official permission to compete or clerk in another event. The high jump and pole vault bar will not wait for anyone.
Girls
*High jump will start at a height of 4’6” – 4’ 8” – 4’10” – 5’ and 1" thereafter.
*Pole Vault will start at a height of 7’6 - 8’ – 8’6 – 9’ – 9’6 – 10’ and 3” thereafter.
Boys
Boys High Jump will start at a height of 5’3” – 5’6” – 5’ 8” – 5’10” – 6’ and 1" thereafter.
Boys Pole Vault will start at a height of 10’ – 11’ – 11’6 –12’ – 12’6 – 13’ - and 3” thereafter.
Jury of Appeals: All League and County Representatives
SECTION XI State Qualifier
Thursday, June 1, 2023 - Day 1
Friday June 2, 2023 - Day 2
Rain Date Saturday June 3, 2023
SEEDING MEETING: Tuesday, May 30th, 2023 @ 5:00 PM
LOCATION: Newfield High School
Entries for the Section XI Individual Championship Meet/State Qualifier must be entered by 11:00 PM on Sunday, May 28th. All entries will be submitted online - MileSplit- NY. All super standards must be reported to Joe Mercado at the Seeding Meeting.
It’s the coach’s responsibility to make sure that his/her entry is in on time. The online entry is the official entry for the meet. Save your online entry, as it’s your proof that your athletes were properly entered. Failure to do so denies your right to appeal. Entries will be sent out by 12:00 noon on the day of the seeding meeting.
Please note at the conclusion of the state qualifier all coaches will be required to submit a 3x5 index card for each of their state entries to Joe Mercado with their updated seed time and event(s) that they will be participating in.
Conversions are not permitted for seeding purposes
General Information:
An athlete may compete in four events.
The maximum number of contestants in most individual events is 24 (Exceptions: Pentathlon & 1500m Race Walk) Each Division (1&2) will receive three automatic seeds provided they meet qualifying standards. They must have obtained the standard for that event as listed on the Best of Season standards. The remaining 18 seeds will be based on overall performances.
The maximum number of entries accepted for all relays, the pentathlon, and the race walk is 16.
Each Division (1&2) will receive three automatic seeds. The remaining 10 seeds will be based on overall performance.
Relay entries should list all competitors (6). First four runners must have run the seed time.
Seeded sections will run/jump/throw last unless otherwise noted.
No scratches or additions will be permitted after the seeding meeting.
Awards will be given to the top 4 places in every event.
Whenever possible athletes in the same class will compete against each other. (Field Events (same flights) and Running Events (same heats in trials or semi-finals).
Scratching will be permitted at the seeding meeting for girls, NO Scratching is permitted for boys.
Any athlete that scratches or misses their event the day of the meet will not be allowed to compete in the remainder of the meet.
In the following events, 100m, 200m, 100mH, 110mH, 4x100m relay - only FAT times (No dual meet hand times) can be used as a seed. They will be checked against the rankings on MileSplit.
Determining State Qualifiers:
Finals overtake faster times. If no Division (1&2) member qualifies for the final, then the fastest time in the semi-final is the Division Champion and Qualifies for the NYSPHSAA Championships. Advancement over time.
Coaches must scratch athletes/relays that will not compete in the state meet by Saturday evening (June 3th) by 6:00 pm. Email your section coordinator.
Athlete Clerking Responsibilities:
a. All competitors are to report promptly to the clerking area or send a stand-in once the event is called.
It’s the athlete’s responsibility to clerk- in on time. Once the event is clerked, the event is closed.
Athletes are reminded that there should be no talking in the clerking area when the official
is talking. The athlete could be dismissed for noncompliance.
b. Athletes should come to the clerking area ready to compete (running apparel and shoes).
c. It’s the athlete’s responsibility to notify the clerk if she/he is leaving the clerking area to compete in a field event.
Event Specific Information:
Pentathlon athletes may not compete in any other event. You must provide an actual/estimated score (seed).
One pentathlon athlete per school.
A second may be considered if they are capable of scoring: Girls → 1900pts, Boys → 2200pts.
No school can have more than two competitors.
Pentathlon high jump will start at 1.27m/4’2”- Girls and 1.52/5’0” - Boys) and then go up by increments of 5cm’s.
Steeplechase athletes must have run a steeplechase during the season. No entries based on 3000m or 3200m times.
Field events:
(LJ, TJ, SP and Discus) seven competitors return to the finals. In the finals you are not permitted to jump or throw out of turn. A competitor will be given ten minutes, from the time he/she notifies the field event official permission to compete or clerk in another event. The high jump and pole vault bar will not wait for anyone.
Girls
*High jump will start at a height of 4’6” – 4’ 8” – 4’10” – 5 ’0” - 5’ 2”’ and 1" thereafter.
*Pole Vault will start at a height of 8’ – 8’6 – 9’ – 9’6 – 10’ - 10’ 6” and 3” thereafter.
Boys
Boys High Jump will start at a height of 5’5” – 5’ 8” – 5’10” – 6’ - 6’ 2” and 1" thereafter.
Boys Pole Vault will start at a height of 10’ – 11’ – 11’6 –12’ – 12’6 – 13’ - and 3” thereafter.
Running Events:
Preferred Lanes ( 4 – 5 – 3 – 6 – 2 – 7 – 1 – 8 )
Advancement Procedure
100m, 200m, 400m, 110mH, 400mH → 3 heats of eight → Top two each heat and next two fastest times.
Relays: 4x100m and 4x400m → 2 heats of eight → Top three in each heat and next two fastest times.
Race Starting Procedures:
2-Turn Boxed Start in the: 800 - 1500 - 1500m W - 1600 - 3000 - 3200
Waterfall Start in the: 2000m & 3000m Steeplechase
4x400m Relay → Three- turn stagger (Cut in on straight opposite the starting line after the first hand-off.)
Coaches will need to declare what events they are running in the state meet prior to leaving the facility. All entries are to be confirmed with Joe Mercado during the meet.
Jury of Appeals: Girls - Girls County Representatives
Boys - Boys County Representatives
SECTION XI TRACK & FIELD CHAMPIONSHIPS
STATE QUALIFYING MEET
Meet may run up to 10 minutes ahead of schedule.
Thursday, June 1, 2023 Friday, June 2, 2023
3:00 CLERKING BEGINS 3:00 CLERKING BEGINS
3:10 Boys Pentathlon 110m Hurdles 3:15 Boys 3000m Steeplechase 2 sections (F)
Boys 110m Hurdles (S) Girls 2000m Steeplechase 2 sections (F)
3:35 Girls’ Pentathlon 100M Hurdles 3:55 Boys 110m High Hurdles (F)
Girls 100m Hurdles (S) Girls 100m High Hurdles (F)
3:55 Boys 100m Dash (S) 4:05 Boys 100m Dash (F)
Girls 100m Dash (S) Girls 100m Dash (F)
4:15 Boys’ 400m Dash (S) 4:10 Boys 1600m Run 2 sections (F)
Girls 400m Dash (S) Girls 1500m Run 2 sections (F)
4:30 Boys 800m Final 4:35 Boys 400m Dash (F)
Girls 800m Final Girls 400m Dash (F)
4:50 Boys 200m Dash (S) 4:40 Boys/Girls Pentathlon 1500/800 Run (F)
Girls 200m Dash (S) 5:00 Boys 400m Hurdles (F)
5:05 Boys 3200m Run Unseeded (F) Girls 400m Hurdles (F)
Girls 3000m Run Unseeded (F) 5:10 Boys 200m Dash (F)
5:30 Boys 400m Hurdles (S) Girls 200m Dash (F)
Girls 400m Hurdles (S) 5:15 Girls 1500m Walk 1 Section (F)
5:50 Boys 3200m Run Seeded (F)
Girls 3000m Run Seeded (F) 5:30 Boys’ 3200m Relay 2 Sections (F)
6:15 Boys’ 4 x 100m Relay (S) Girls 3200m Relay 2 Sections (F)
Girls 4 x 100m Relay (S) 6:15 Boys 400m Relay (F)
6:30 Boys 4 x 400m Relay (S) Girls 400m Relay (F)
Girls’ 4 x 400m Relay (S) 6:25 Boys 1600m Relay (F)
Girls 1600m Relay (F)
THURSDAY’S FIELD EVENTS FRIDAY’S FIELD EVENTS
3:15 Girls’ Discus 3:00 Boys’ Pentathlon Long Jump followed by
3:45 Girls’ Pentathlon High Jump - Shot Put Boys’ Triple Jump
3:45 Boys’ Pentathlon Shot Put - High Jump 3:00 Girls’ Pentathlon Long Jump followed by
5:15 Boys’ Shot Put Girls’ Triple Jump
3:30 Boys’ Long Jump 3::00 Boys’ High Jump
3:30 Girls’ Long Jump 4:30 Girls’ High Jump
3:30 Boys’ Pole Vault 3:00 Girls’ Pole Vault
5:45 Girls’ Pentathlon Shot Put 3:00 Girls Shot Put
3:30 Boys’ Discus
"To go from good to great, it's all in the details. Everything matters. " Steve Kerr
"Never give up, for that is just the place and time that the tide will turn." Harriet Beecher Stowe
"We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle
"Success consists of going from failure to failure without loss of enthusiasm.”
Winston Churchill
2023 Varsity Girls Spring Track Google Classroom Code c4e45pi
Meet Reminders
Be ready to set up as a team promptly at 3:15pm!
Be sure to have all of your racing gear!
Have layers readily available throughout the meet.
Have a snack or small meal after school!
Drink and have plenty of water available.
After completely setting up for meet, I will go over events and relays.
We will warm up as a team and practice handoffs!
You will have plenty of time to get steps and do you individual meet preparation.
Have fun and enjoy the experience!
"Positive thinking is more than just a tagline. It changes the way we behave. I firmly believe that when I am positive, it not only makes me better, but it also makes those around me better." Harvey MacKay
GIRLS Order of EVENTS-Dual Meets
Triple Jump, HJ, PV, SP then Discus
100 Meter High Hurdles
1500 Meter Run
400 Meter Run
100 Meter Dash
1500 Meter Walk
800 Meter Run
200 Meter Dash
400 Intermediate Hurdles
3000 Meter Run
Long Jump
400 Meter Relay
1600 Meter Relay
3200 Meter Relay
10 THINGS TO DO TODAY
1. Look for the positives
2. Believe in yourself and others
3. Be thankful
4. Learn, improve, grow
5. Encourage someone
6. Replace HAVE TO with GET TO
7. Focus on Solutions
8. Trust in positive intentions
9. Let go of things you can’t control
10. Do your best
- Jon Gordon / @jongordon11
Your mindset causes the lens in which you view the world to narrow or open. Negativity narrows your perspective and causes you to focus on problems. Positivity broadens your perspective and allows you to see the big picture and find solutions. Positivity sees possibilities! - Jon Gordon / @jongordon11
Practice time and length is dependent on weather, gym facility and weight room availability. Weather changes very quickly and you must be prepared to train in all possible elements!
The major portion of training should be completed by about 4:00pm-4:15pm.
From about 4:00pm until about 4:50pm you will work on specific event/techniques and/or Weight Room Strength!
Rough Schedule for the first week.
You will do a light stretch with Fence Drills.
Ankles/Arms across turf. Then some dynamic stretching!
Perimeter Run/Walk or Run/Walk Track/Turf
Cone Drills/Small Hurdles
Team Warm Up, Stretch, Conditioning, Core, Running Intervals
Field Events will be incorporated and you will be made aware of at practice.
Cool Down Run, Stretch, Technique for specific events.
Weight Room should be open most days!
HOLD YOURSELF ACCOUNTABLE and RESPONSIBLE FOR WHAT YOU DO AND DO NOT DO!
Daily attendance is MANDATORY! You may NOT participate, if your attendance question from the previous day had not been completely filled out and returned!
You will copy and paste your Daily Attendance Questions (below) into your response with all answers!
Time Arrived:
Time Departed:
If Tardy or Absent, Explanation:
Did you see the trainer today?:
If yes clearly explain:
List anything that I need to be made aware of:
Right Now - List anything that I should be made aware of!
*Important Trainer Danielle Information* It your responsibility to give me both written and verbal information about anything that you may need the trainer for. You will communicate with myself and Danielle!
"If two people have the same goal, you know nothing about the similarity of their results. But if two people have the same daily habits, you can infer quite a bit about the similarity of their results. Your results are largely a byproduct of your habits."
When we seek to discover the best in others, we somehow bring out the best in ourselves.
William Arthur Ward
County C Championships May 22nd (Monday) planned to be at Mount Sinai HS
County A Championships May 23rd (Tuesday)
County AA Championships May 24th (Wednesday)
County B Championships May 25th (Thursday)
Section XI State Qualifier Meet June 1st & 2nd (Thurs/Fri)
NYSPHSAA & Federation Championships June 9th & 10th (Fri/Sat)
Girls Varsity Spring Track Pre Season begins Today, Monday on Track/Turf at 2:00pm.
All Information can be found on Google Classroom Code c4e45pi
Any Questions, see Coach Dwyer in Room 202.
Updated 022823! Here is the League Girls Spring Track
Now Tue 3/28/2023 Elwood/J Glenn @ Mt Sinai 5:00 PM Picture Day for Yearbook!
Saturday 04/01/23 Postponed to 04/08/23
Longwood Invitational at Longwood HS 2pm-6pm Bus Departs promptly at 12:15pm.
Be ready to leave by 12:05pm and on bus by 12:10pm!
Wednesday 04/12/23 SteepleFest Plus @ PJHS 2:30start 1:15pm Bus Departure
1:00PM Dismissal from class.
Saturday 04/15/23 Suffolk Coaches Invitational at Bayshore HS 9:30start 7:30am Bus Departure
Wed 4/19/2023 Mt Sinai @ Bayport-Blue Pt 5:00 PM
Friday 04/21/23 Joe Brandi Relays at Connetquot HS 6:00pm Start 4:00pm Bus
Saturday 04/22/23 Joe Brandi Relays at Connetquot HS 9:30am Start 7:30am Bus
Mon 4/24/2023 Miller Place @ Mt Sinai 4:30 PM
Saturday 04/29/23 Westhampton Beach Invitational at WHB HS 1:30pm Start 11:30am Bus
Thu 5/4/2023 Mt Sinai @ Shoreham WR 4:00 PM
Tue 5/9/2023 Hampton Bays @ Mt Sinai 4:30 PM
County C Championships May 22nd (Monday) planned to be at Mount Sinai HS
County A Championships May 23rd (Tuesday)
County AA Championships May 24th (Wednesday)
County B Championships May 25th (Thursday)
Section XI State Qualifier Meet June 1st & 2nd (Thurs/Fri)
NYSPHSAA & Federation Championships June 9th & 10th (Fri/Sat)
April 1st (Saturday) Longwood Invitational - Girls
April 12th (Wednesday) Port Jefferson Steeplefest (Boys & Girls)
April 15th (Saturday) Suffolk Coaches Girls Spring Invite
April 21& 22 (Fri/Sat) Joe Brandi Meet (Girls)
April 29th (Saturday) Westhampton Beach Invite (Girls)
May 5-7 (Fri/Sunday) Saint Anthony’s Invitational (Boys & Girls)
Tue 3/28/2023 Elwood/J Glenn @ Mt Sinai 5:00 PM Picture Day for Yearbook!
Saturday 04/01/23 ST Day 18 of Training! Mind and Body!
Longwood Invitational at Longwood HS 2pm-6pm Bus Departs promptly at 12:15pm.
Be ready to leave by 12:05pm and on bus by 12:10pm!
April 12th (Wednesday) Port Jefferson Steeplefest (Boys & Girls)
April 15th (Saturday) Suffolk Coaches Girls Spring Invite
Wed 4/19/2023 Mt Sinai @ Bayport-Blue Pt 5:00 PM
April 21& 22 (Fri/Sat) Joe Brandi Meet (Girls)
Mon 4/24/2023 Miller Place @ Mt Sinai 4:30 PM
April 29th (Saturday) Westhampton Beach Invite (Girls)
Thu 5/4/2023 Mt Sinai @ Shoreham WR 4:00 PM
May 5-7 (Fri/Sunday) Saint Anthony’s Invitational (Boys & Girls)
Tue 5/9/2023 Hampton Bays @ Mt Sinai 4:30 PM
"A good choice may go unrewarded for a long time.
The best choices tend to provide exponential returns and a hallmark of any compounding process is that the greatest rewards are delayed. Things don't really take off until years later.
Keep working. Be patient." James Clear
"It doesn't make sense to continue wanting something if you're not willing to do what it takes to get it. If you don't want to live the lifestyle, then release yourself from the desire. To crave the result but not the process, is to guarantee disappointment." James Clear
"A good choice may go unrewarded for a long time.
The best choices tend to provide exponential returns and a hallmark of any compounding process is that the greatest rewards are delayed. Things don't really take off until years later.
Keep working. Be patient." - James Clear
Congratulations, Girls Varsity Track League 5 Champions!
"Strength doesn't come from what you can do. It comes from overcoming the things you once thought you couldn't." Unknown
"How long are you going to wait before you demand the best for yourself?" — Epictetus
Today I will do what others won't, so tomorrow I can accomplish what others can't. Jerry Rice
"If you want to win, do the ordinary things better than anyone else does them day in and day out." Chuck Noll
"Excellence is never an accident; it is the result of high intention, sincere effort, intelligent direction, skillful execution, and the vision to see obstacles as opportunities." Unknown
"Fix your eyes forward on what you can do, not back on what you cannot change." Tom Clancy
Updated 022823! Here is the League Girls Spring Track
Now Tue 3/28/2023 Elwood/J Glenn @ Mt Sinai 5:00 PM Picture Day for Yearbook!
Wed 4/19/2023 Mt Sinai @ Bayport-Blue Pt 5:00 PM
Mon 4/24/2023 Miller Place @ Mt Sinai 4:30 PM
Thu 5/4/2023 Mt Sinai @ Shoreham WR 4:00 PM
Tue 5/9/2023 Hampton Bays @ Mt Sinai 4:30 PM
County C Championships May 22nd (Monday) planned to be at Mount Sinai HS
County A Championships May 23rd (Tuesday)
County AA Championships May 24th (Wednesday)
County B Championships May 25th (Thursday)
Section XI State Qualifier Meet June 1st & 2nd (Thurs/Fri)
NYSPHSAA & Federation Championships June 9th & 10th (Fri/Sat)
Saturday May 20th Pentathlon at West Islip HS starting at 10am!
2022-2023 Varsity Girls Winter Track
Google Classroom Code mkcucfr
“Success is stumbling from failure to failure with no loss of enthusiasm.” Winston Churchill
If you’re focused on what’s wrong with your life, you won’t see what’s good. Intentional thoughts help us create an intentional life. Think positive. Believe the best is yet to come.
Jon Gordon | @jongordon11
Just because you failed doesn’t mean you’re a failure. A loss doesn’t make you a loser and while you may have quit, you’re not a quitter. One moment doesn’t define you or your life. Keep learning, get better, and grow stronger through adversity and become all you’re meant to be! Jon Gordon / @jongordon11
Mount Sinai Girls Winter Track Schedule: 2022-2023 (Updated: 11/01/22)
Saturday 12/3/2022 Crossover A 9:00AM-11:45AM BUS 7:30AM
Sunday 12/11/2022 Crossover B 5:15PM-8:00PM BUS 3:30PM
Saturday 12/17/2022 Crossover C 5:15PM-8:00PM BUS 3:30PM
Thursday 1/5/2023 Jim Howard Meet–Small Schools 5:00PM–9:00PM BUS 3:30PM
Sunday 1/8/2023 Crossover D 11:45AM-2:30PM BUS 10:00AM
Saturday 1/14/2023 Zeitler Relays - (Leagues 3,4,5) 9:00AM–2:00PM BUS 7:25AM
Sunday 1/22/2023 League 5 Championship 2:00PM-4:30PM BUS 12:00PM
Saturday 1/28/2023 Art Mitchell Meet- Small Schools 9:00AM–1:00PM BUS 7:25AM
Saturday 2/4/2023 Small School Championships 2:00PM–6:00PM BUS 12:00PM
Monday 2/13/2023 B&G State Qualifier Meet 5:00PM–10:00PM BUS 3:25PM
Saturday 02/25/23 Elite Meet
2:00pm Bus to St. Anthony's HS for Elite Meet. Be ready to leave at 1:55pm
Here is the general outline of the Suffolk County Girls Winter Track Schedule
Girls Winter Track Schedule: 2022-2023 (Updated: 9/29/22)
Saturday 12/3/2022 9:00 AM - 8:00 PM Girls Crossover A (4 Meets @ 2 ¾ hrs)
Sunday 12/11/2022 9:00 AM - 8:00 PM Girls Crossover B (4 Meets @ 2 ¾ hrs)
Saturday 12/17/2022 9:00 AM - 8:00 PM Girls Crossover C (4 Meets @ 2 ¾ hrs)
Friday 12/23/2022 5:00 PM – 9:00 PM Girls Jim Howard Meet – Large Schools
Thursday 1/5/2023 5:00 PM – 9:00 PM Girls Jim Howard Meet – Small Schools
Sunday 1/8/2023 9:00 AM – 8:00 PM Girls Crossover D (4 Meets @ 2 ¾ hrs)
Saturday 1/14/2023 9:00 AM – 2:00 PM Girls Zeitler Relays - (Leagues 3,4,5)
Saturday 1/14/2023 2:30 PM – 6:30 PM Girls Zeitler Relays - (Leagues 1&2)
Friday 1/20/2023 5:00 PM – 7:30 PM Girls League 2 Championship Meet
Sunday 1/22/2023 9:00 AM – 7:00 PM Girls League Championships (3,1,5,4)
Saturday 1/28/2023 9:00 AM – 1:00 PM Girls Art Mitchell Meet- Small Schools
Saturday 1/28/2023 1:00 PM – 5:00 PM Girls Art Mitchell Meet- Large Schools
Saturday 2/4/2023 10:00 AM – 2:00 PM Girls Large School Championships
Saturday 2/4/2023 2:00 PM – 6:00 PM Girls Small School Championships
Monday 2/13/2023 5:00 PM – 10:00 PM B&G State Qualifier Meet
October 13, 2022
Don’t worry about tomorrow. Just win today. Then win the next day and the day after that. That’s how you win the future. Day by day. - Jon Gordon | @jongordon11
ALWAYS BE COMMITTED.
Because, when you stop being committed- you have no chance at winning.
You stop bringing value and as a result, you stop being valued.
No matter what you do, what your occupation- you must bring value.
"Life's most persistent and urgent question is 'What are you doing for others? " Dr. Martin Luther King Jr.
Bus is scheduled to depart at 11am on Tuesday October 25th!
You are dismissed from class at 10:50am!
Please let me know if and when you commit to college for Track/Cross Country!
It has become a tradition at Mount Sinai to have our senior athletes who are committing to college teams have an official “Signing Day” here at school. We will be having “Signing Day” on Wednesday, November 9th in the High School library at 9:00 A.M.
"Winning isn't everything, but making the effort to win is." Vince Lombardi
"Our life is what our thoughts make it." Marcus Aurelius
"You may have to fight a battle more than once to win it." Margaret Thatcher
Be sure to complete attendance questions that you may have forgotten!
You need to have your wristwatch at every practice as well as your spikes.
Click on link and make sure you have completely completed roster information!
Water, Bug Spray, Sunscreen, food, extra socks and spikes!
HOLD YOURSELF ACCOUNTABLE and RESPONSIBLE FOR WHAT YOU DO AND DO NOT DO!
Daily attendance is MANDATORY!
You may NOT participate, if your attendance question from the previous day had not been completely filled out and returned!
You will copy and paste your Daily Attendance Questions (below) into your response with all answers!
Time Arrived:
Time Departed:
Explanation if Tardy or Absent:
Did you see the trainer today? If so, explain and be specific.
Is there anything that I should be aware of?
Describe your water and nutrition intake:
Describe what you did well today:
Describe what you can improve upon:
Describe what you completed for your training today:
List any distances/times you need to keep track of:
The "secret of success" isn't a secret. It's doing about a thousand things consistently with excellence and humility. That's the secret. Jon Acuff / @jonacuff
Everyday is a Training Day!
Meet on Track/Turf immediately after school!
"Reality is a product of our dreams, decisions, and actions." Unknown.
One person in pursuit of excellence raises the standards of everyone around them. And as they strive for greatness they bring out the greatness in others. Be that one person today.
- Jon Gordon | @jongordon11
"Your excuses are nothing more than your fears coming to get you." Unknown"Your excuses are nothing more than your fears coming to get you." Unknown
"Every successful individual knows that his or her achievement depends on a community of persons working together. Paul Ryan
"The ultimate measure of a person is not where they stand in moments of comfort and convenience, but where they stand at times of challenge and controversy." Dr. Martin Luther King Jr.
"Your excuses are nothing more than your fears coming to get you." Unknown
August 25, 2022 Anything worthwhile takes time to build. We all want success now, but that's not how success works. After all, if we had immediate success, we wouldn’t build the character we need to to sustain true success. The struggle, adversity, triumphs, and victories are all part of the building process, and we must embrace all of it. - From page 94 of "The Carpenter" book by Jon Gordon
August 24, 2022 Always remember, the closer you get to realizing a dream or breakthrough the greater the resistance becomes. Don't stop! It's just a test.
- Jon Gordon | @jongordon11
Do you have: water, food, high socks, hand towel, bug spray, sunscreen, running gear?
HOLD YOURSELF ACCOUNTABLE and RESPONSIBLE FOR WHAT YOU DO AND DO NOT DO!
Daily attendance is MANDATORY!
You may NOT participate, if your attendance question from the previous day had not been completely filled out and returned!
You will copy and paste your Daily Attendance Questions (below) into your response with all answers!
Time Arrived:
Time Departed:
Explanation if Tardy or Absent:
Did you see the trainer today? If so, explain and be specific.
Is there anything that I should be aware of?
Describe your water and nutrition intake:
Describe what you did well today:
Describe what you can improve upon:
Describe what you completed for your training today:
List any distances/times you need to keep track of:
Complete Cross Country Schedule as of 082122
Please be ready to depart at least 10 minutes before the bus departure time!
Sat 9/10/22 Jim Smith Invitational @ Sunken Meadow 9:30am start 7:00am Bus
Tue 9/13/2022 Babylon @ Cathedral Pines County Park 5:00 PM 3:40 PM Bus
Sat 9/17/22 Bob Pratt Invitational @ Sunken Meadow 9:00am start 7:00amBus
Tue 9/20/2022 Center Moriches @ Indian Island County Park 4:45 PM 3:40 PM Bus
Sat 9/24/22 Suffolk Coaches Invitational @ Sunken Meadow 9:00am start 7:00am Bus
Wed 9/28/2022 Elwood/J Glenn @ Sunken Meadow State Park 4:45 PM 3:40 PM Bus
Fri 9/30/22 Tom Knipfing Invitational @ Fireman’s Field in Ridge 4:00pm start 3:40pm Bus
Mon 10/3/2022 Mattituck @ Indian Island County Park 4:45 PM 3:40 PM Bus
Sat 10/8/22 Suffolk Officials Invitational @ Sunken Meadow 10:00am start 8:00am Bus
Tue 10/11/2022 Southampton @ Red Creek Park 4:30 PM 3:40 PM Bus
Tue 10/18/2022 Bayport-Blue Point @ Sunken Meadow State Park 4:45 PM 3:40 PM Bus
Tue 10/25/22 Division Championships 1:00pm start 11:00am Bus
Fri 11/4/22 State Qualifier Meet @ Sunken Meadow 1:00pm start 11:00am Bus
Sat 11/12/22 State Meet @ Vernon Verona Sherrill High School
Sat 11/19/22 State Federation Meet Bowdoin Park Wappingers Falls
"Do not wait: the time will never be 'just right.' Start where you stand, and work whatever tools you may have at your command and better tools will be found as you go along." - Napoleon Hill
2022 Varsity Boys and Girls Cross Country Google Classroom Code npmexly
Dwyer Summer Training google classroom with class code of ngjgfzz
Please be sure to eat something before attending training session. Bring plenty of water, towel and always wear your wristwatch (you will need for training)! Have Rain Gear with you as we will run in the rain!
Complete Cross Country Schedule as of 082022
League Meet Schedule as of 082022
Tue 9/13/2022 Babylon @ Cathedral Pines County Park 5:00 PM 3:40 PM Bus
Tue 9/20/2022 Center Moriches @ Indian Island County Park 4:45 PM 3:40 PM Bus
Wed 9/28/2022 Elwood/J Glenn @ Sunken Meadow State Park 4:45 PM 3:40 PM Bus
Mon 10/3/2022 Mattituck @ Indian Island County Park 4:45 PM 3:40 PM Bus
Tue 10/11/2022 Southampton @ Red Creek Park 4:30 PM 3:40 PM Bus
Tue 10/18/2022 Bayport-Blue Point @ Sunken Meadow State Park 4:45 PM 3:40 PM Bus
Tentative Invitational Schedule as of 082022
34th Annual Jim Smith Memorial Cross-Country Meet Saturday - September 10, 2022 Hosted by Port Jefferson High School Sunken Meadow State Park, Kings Park, New York.
Bob Pratt Invitational September 17, 2022 Hosted by Smithtown High School Sunken Meadow State Park, Kings Park, New York.
SUFFOLK COUNTY COACHES ASSOCIATION CROSS COUNTRY INVITATIONAL SEPTEMBER 24th, 2022- SUNKEN MEADOW STATE PARK, NY
Tom Knipfing Memorial XC Invitational Sponsored by the Shoreham-Wading River XC Teams Friday, September 30th, 2022 Firemen’s Field, Ridge NY
Suffolk County Track Officials Association Cross Country Invitational Saturday, October 8, 2022
Complete Cross Country Schedule as of 082022
League Meet Schedule as of 082022
Tue 9/13/2022 Babylon @ Cathedral Pines County Park 5:00 PM 3:40 PM Bus
Tue 9/20/2022 Center Moriches @ Indian Island County Park 4:45 PM 3:40 PM Bus
Wed 9/28/2022 Elwood/J Glenn @ Sunken Meadow State Park 4:45 PM 3:40 PM Bus
Mon 10/3/2022 Mattituck @ Indian Island County Park 4:45 PM 3:40 PM Bus
Tue 10/11/2022 Southampton @ Red Creek Park 4:30 PM 3:40 PM Bus
Tue 10/18/2022 Bayport-Blue Point @ Sunken Meadow State Park 4:45 PM 3:40 PM Bus
"I will prepare and someday my chance will come." Abraham Lincoln
"The days you are most uncomfortable are the days you learn the most about yourself." Mary L. Bean
"However beautiful the strategy, you should occasionally look at the results." Winston Churchill
"The more you take responsibility for your past and present, the more you are able to create the future you seek." Celestine Chua
"Do not judge me by my successes, judge me by how many times I fell down and got back up again. Nelson Mandela
"We are told that talent creates its own opportunities. But it sometimes seems that intense desire creates not only its own opportunities but its own talents." Eric Hoffer
The one important thing I have learned over the years is the difference between taking one's work seriously and taking oneself seriously. The first is imperative and the second is disastrous. Margot Fonteyn
"Even if you are on the right track, you will get run over if you just sit there." Will Rogers
"Wisdom is always an overmatch for strength." Phil Jackson
"Toughness is in the soul and spirit, not in muscles." Alex Karras
“Our emphasis is on execution, not winning.” Pat Summitt
"The more you take responsibility for your past and present, the more you are able to create the future you seek." Celestine Chua
"However beautiful the strategy, you should occasionally look at the results." Winston Churchill
Please remember to get your athletic physical ASAP! I posted letter on Google Classroom!
They will be given at the High School on Wed 062222, Thur 071422 and Thur 081822!
To think about-𝗪𝗵𝗮𝘁 𝗶𝘀 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲? by Dana Cavalea
By definition, it is simply the action or process of carrying out or accomplishing an action, task, or function.
The street translation is the ability to get things done effectively, efficiently, and to the best of your capabilities.
If we add the word "high" in front of the word performance = high performance, the definition is once again adapted.
Better, faster, or more efficient than others.
"Do not judge me by my successes, judge me by how many times I fell down and got back up again. Nelson Mandela
"Wisdom is always an overmatch for strength." Phil Jackson
"Even if you are on the right track, you will get run over if you just sit there." Will Rogers
"Toughness is in the soul and spirit, not in muscles." Alex Karras
Dwyer Summer Training and Booster Club Camps will begin shortly.
I will continue with the same code from last summer. If you are interested in training or volunteering at the camps please join this google classroom with the code
ngjgfzz
Dwyer Summer Training
“Victory or defeat is not determined at the moment of crisis, but rather in the long and unspectacular period of preparation” Anonymous
Congratulations Team! Suffolk County Team Champions! Undefeated League Champions!
Kate Del Gandio New York State and Federation Champion!
2022 Cross Country Schedule as of 061322 Invitationals and Championships TBD
Tue 9/13/2022 Babylon @ Mt Sinai Cathedral Pines County Park 4:00PM
Tue 9/20/2022 Mt Sinai @ Center Moriches Indian Island County Park 4:45PM
Wed 9/28/2022 Elwood/J Glenn @ Mt Sinai Sunken Meadow State Park 4:45PM
Mon 10/3/2022 Mt Sinai @ Mattituck Indian Island County Park 4:45PM
Tue 10/11/2022 Southampton @ Mt Sinai Red Creek Park 4:30 PM
Tue 10/18/2022 Mt Sinai @ Bayport-Blue Point Sunken Meadow State Park 4:45 PM
November 12, 2022 New York State Championships Vernon Verona Sherrill HS
“A team goal requires a team effort.” George M. Gilbert
“It takes persistent practice to be skillful in the act.” Lailah Gifty Akita
“Success is CHOICE, not CHANCE” Ben Burlinson
The best do ordinary things better than everyone else. Success is all about the fundamentals. Vince Lombardi once held a 4-day coaching clinic and spent 2 full days on one play: the power sweep. Opponents knew it was coming but still couldn't stop it. Focus on the fundamentals today. - Jon Gordon | @jongordon11
May 2, 2022 It's not your goals that will lead to your success but your commitment to the process. - Jon Gordon | @jongordon11
The difference between a good day and a bad day is your attitude. Alex Piccirilli
Use your superior attitude to lead you to success today and everyday! Coach Dwyer
"The best teams play FOR each other, not WITH each other." Jeff Van Gundy
“Believe you can, and you are halfway there.” Theodore Roosevelt
"Toughness is in the soul and spirit, not in muscles." Alex Karras
Be aggressive and compete with passion! Coach Dwyer
"Toughness is in the soul and spirit, not in muscles." Alex Karras
Be aggressive and compete with passion! Coach Dwyer
“Maturity is when you stop complaining and making excuses, and start making changes.” Roy T. Bennett
Discomfort leads to growth. If you want to get better you have to be willing to be uncomfortable. Jon Gordon | @jongordon11
You can’t control the actions of others but you can control your own. Every day you can decide to love deeper, serve greater and care more.- Jon Gordon | @jongordon11
The difference between a good day and a bad day is your attitude. Alex Piccirilli
"The best teams play FOR each other, not WITH each other." Jeff Van Gundy
“Believe you can, and you are halfway there.” Theodore Roosevelt
“Whether you think you can, or you think you can't – you're right,” Henry Ford
"Positive expectations are the mark of a superior personality." Brian Tracy
“Without ambition one starts nothing. Without work one finishes nothing. The prize will not be sent to you. You have to win it.” Ralph Waldo Emerson
“What is love? Love is playing every game like it's your last.” Michael Jordan
Be aggressive and compete with passion! Coach Dwyer
“The only way of discovering the limits of the possible is to venture a little way past them into the impossible.” Arthur C. Clarke
“Lack of direction, not lack of time, is the problem. We all have twenty-four hour days.” Zig Ziglar
“Maturity is when you stop complaining and making excuses, and start making changes.” Roy T. Bennett
The difference between a good day and a bad day is your attitude. Alex Piccirilli
EVENT/TRAINING PREPARATION DRILLS (WARM UP :-)) From Coach Cuzzo
Warm up jog – distance/time as per event
jog w/big arm swings
jog w/ skip ropes – arms straight out – small circles
side stride step, arms out then across chest – one direction then switch
neck roll, trunk roll, hip roll
10 pushups, 10 jack knives*
10 full squats*
10 lunges*
10 grouchos*
10 backward grouchos*
10 pushups, 10 chinnies*
Fence drills
Arm length, hips and feet equidistant from fence - Kick backs 10 x’s
10 Leg swings – big swings*
On track – on back
10 iron crosses*
8 scorpions*
10 pushups, 10 side sit ups (each side)
“A” marches (20 meters) x2
Low knees (fast feet in a straight line) 20meters x 2
“A” skips (20 meters) x 2
:”A” runs (20 meters) x 2
3 build ups x 30 meters (50%, 80%, 95%) start w/a 20 meter lead-in
3 accelerations x 30 meters
3 flyings x 30 meters (full speed build up) same as 95% build-up
GO TO Workout:
Monsters Circuit
Chinnies
Push ups
Jack knives
Burpees
Squats
A runs
“I am a member of the team, and I rely on the team, I defer to it and sacrifice for it, because the team, not the individual, is the ultimate champion.” Mia Hamm
A leader is a dealer of hope. Be a champion of what's possible today... inspire others to keep going, share a positive vision for the road ahead... most of all, believe in others more than they believe in themselves. - Jon Gordon | @jongordon11
You will never rise above the level of your belief! What you believe determines what you create. Believe bigger today. - Jon Gordon | @jongordon11
“To collaborative team members, completing one another is more important than competing with one another.” John C. Maxwell
WE NOT ME!
SEAN MCVAY Sean McVay is the Head Coach of the Super Bowl Champion Los Angeles Rams.
I wanted the win more for them than for myself. - Sean McVay (LA Rams Coach),
Love was the most important factor for our team in accomplishing what we have. - Sean McVay (LA Rams Coach),
Love is the only thing that's stronger than fear. - Sean McVay (LA Rams Coach),
I am a good coach because I have great guys bringing the plays to life. - Sean McVay (LA Rams Coach),
Repetition is the mother of learning. - Sean McVay (LA Rams Coach),
A leader is a dealer of hope. Be a champion of what's possible today... inspire others to keep going, share a positive vision for the road ahead... most of all, believe in others more than they believe in themselves.
- Jon Gordon | @jongordon11
Awesome Meet! Keep up the GREAT WORK! Continue to be outstanding and supportive team members!
"The best teams play FOR each other, not WITH each other." Jeff Van Gundy
“Believe you can, and you are halfway there.” Theodore Roosevelt
“Whether you think you can, or you think you can't – you're right,” Henry Ford
"Positive expectations are the mark of a superior personality." Brian Tracy
Monsters Circuit
Chinnies
Push ups
Jack knives
Burpees
Squats
A runs
"The best teams play FOR each other, not WITH each other." Jeff Van Gundy
“Believe you can, and you are halfway there.” Theodore Roosevelt
“Whether you think you can, or you think you can't – you're right,” Henry Ford
"Positive expectations are the mark of a superior personality." Brian Tracy
GIRLS Order of EVENTS-Dual Meets
Triple Jump, HJ, PV, SP then Discus
100 Meter High Hurdles
1500 Meter Run
400 Meter Run
100 Meter Dash
1500 Meter Walk
800 Meter Run
200 Meter Dash
400 Intermediate Hurdles
3000 Meter Run
Long Jump
400 Meter Relay
1600 Meter Relay
3200 Meter Relay
March 25, 2022 A hero becomes a hero, not by focusing on themselves, but by caring about others. If you are only a hero in your own story you aren’t a hero. A hero is a difference maker in other people’s story. - Jon Gordon | @jongordon11
"Each day remember your purpose. Remember why you do what you do. We don't get burned out because of what we do. We get burned out because we forget why we do it." Jon Gordon
2022 Girls Spring Track Google Class Code ayxeq4u
March 21, 2022 Don’t let the words of another affect your happiness. No one has that power unless you give it to them. Gandhi said, “I will not let anyone walk through my mind with their dirty feet”... and neither should you. - Jon Gordon | @jongordon11
"If you are afraid of failure, you don't deserve to succeed." Charles Barkley
"You have to fight through the bad days to earn the best days." Unknown
Please have your spikes at practice everyday for training!
This story is a good reminder that working hard brings great rewards. Once upon a time a farmer told his young son, "When you celebrate your 12th birthday, I will tell you the secret of life." No matter how much the boy begged, the farmer kept telling him, "You must wait until your 12th birthday." Finally, the big day arrived, and the farmer sat down with his son to share with him the secret of life. With great anticipation, the boy eagerly waited to hear the secret.
The farmer began… "The secret to life is … The Cow Doesn't Give Milk." "What!? That's it? That's the secret of life? I don't get it." The little boy was certainly confused and somewhat disappointed. "It means," said the farmer, “that the cow doesn't give milk. You have to milk the cow. You have to get up at 4 in the morning, go to the field, walk through the corral full of manure, tie the tail, hobble the legs of the cow, sit on the stool, place the bucket under the cow, and do the work yourself. The cow doesn't give milk; you have to work for it. You either milk the cow or you don't get any milk." Some people think the cow GIVES milk, but this just isn't true. You only get milk when you're willing to put in the effort that it takes to do the work. Work is the secret of life. Life is not a matter of wishing, asking, and obtaining. The things we receive are the results of the effort we make to achieve the things we want. Happiness is the result of that effort. Do the work and you'll always have plenty of milk.
If you want to change your situation you must first change your thoughts. Because if you keep on thinking what you have been thinking you’ll keep on getting what you have been getting. - Jon Gordon | @jongordon11
This is a friendly reminder to update your attendance ASAP!
You will copy and paste your Daily Attendance Question into your response with all answers!
This will help you to focus and improve your attention to details, on and off of the track! Reflection and Planning will help you to progress in your development!
Martha Beck is credited with coining the quote, “How you do anything is how you do everything”. This quotation has been widely used in a variety of training seminars, motivational talks and many books and periodicals.
If you continue to do what you have always done, you will get the same results!
"It's a very funny thing about life; if you refuse to accept anything but the best, you very often get it." William Somerset Maugham
"There is no one giant step that does it...it's a lot of little steps." Unknown
HOLD YOURSELF ACCOUNTABLE and RESPONSIBLE FOR WHAT YOU DO AND DO NOT DO! Daily attendance is MANDATORY! You may NOT practice, if your attendance question from the previous day had not been completely filled out and returned!
You will copy and paste your Daily Attendance Question into your response with all answers!
Practice Time Arrived:
Practice Time Departed:
Explanation if Tardy or Absent:
Did you see the trainer today? If so, explain.
Any other items you would like to make me aware of?
How did you do with your nutrition and water today?
What did you do well and what can you improve upon?
Did you log your food and water today?
Are you keeping track of your training?
"There is no one giant step that does it...it's a lot of little steps." Unknown
Patience! Pause! Focus and Think Quietly! The process and the journey is the KEY to your SUCCESS! Coach Dwyer
Expect to Win Today. Champions expect success. Their positive beliefs often lead to positive actions and outcomes. They win in their mind first. - Jon Gordon | @jongordon11
We must embrace pain and burn it as fuel for our journey. Kenji Miyazawa
"The strongest people aren't always the people who win, but the people who don't give up when they lose." Unknown
No accurate attendance, No Practice!
This is a great opportunity to work on logging your food and logging your workouts! The more data that we have about what you do and what you don't do, the easier it will be to assess what needs to be done to become your best self!
20-21 Girls Winter Track Google Class Code wuklmbe
2022 Girls Spring Track Google Class Code ayxeq4u
https://trackandfieldtoolbox.net/mental-skills/mental-skills-of-successful-athletes
The states that successful athletes:
• Choose and maintain a positive attitude.
• Maintain a high level of self-motivation.
• Set high, realistic goals.
• Deal effectively with people.
• Use positive self-talk.
• Use positive mental imagery.
• Manage anxiety effectively.
• Manage their emotions effectively.
• Maintain concentration.
• Mental Skills Training
Drum Teacher Stephen Taylor tells his students - Speed is a natural byproduct of learning something well. Get the motions down. Focus on the fluidity of the motion.
ROUTINE. as stated by Dana Cavalea
Routines reduce fear. Routines create a sense of preparedness. Routines put you in a positive rhythm. Routines allow for more predictable outcomes.
2022 Girls Spring Track Google Class Code ayxeq4u
Spring Track Schedule updated 4/12/22
Tue 3/29/2022 Mt Sinai @ Elwood/J Glenn Elwood John Glenn High School 5:00 PM Bus 3:40pm
Sat 4/2/2022 Longwood Invitational @ Longwood HS Times Start 2:00pm Bus 12:40pm
Mon 4/4/2022 Hampton Bays @ Mt Sinai Mount Sinai High School 4:30 PM
Sat 4/9/2022 SteepleFest @ Port Jeff HS Times Start 10:00am Bus 8:40am
Tue 4/12/2022 Mt Sinai @ Wyandanch Wyandanch Memorial High School 4:45 PM Bus 3:40pm
Mon 4/18/2022 Suffolk Coaches Invitational @ Bayshore HS 9:30AM BUS 7:30AM
Fri 4/22/2022 Joe Brandi Relays @Connequot HS Start 9:30AM BUS 7:40AM
Sat 4/23/2022 Joe Brandi Relays @Connequot HS Start 9:30AM BUS 7:40AM
Tue 4/26/2022 Miller Place @ Mt Sinai Mount Sinai High School 4:30 PM
Sat 4/30/2022 WHB Inv @ Westhampton Beach HS Start 1:00AM BUS 11:00AM
Mon 5/2/2022 Mt Sinai @ Bayport-Blue Pt Bayport Blue Point High School 5:00 PM Bus 3:40pm
Fri 5/6/22 and Sat 5/7/22 and Sun St. Anthony's Invitational Times TBD
Wed 5/11/2022 Shoreham WR @ Mt Sinai Mount Sinai High School 4:30 PM
Division Championships week of May 23-27
Thur 5/26/2022 County C Championships Boys and Girls at Mount Sinai High School Start 2:30pm
State Qualifier Friday and Saturday June 3-4
Thur June 2 State Qualifier Meet @ Comsewogue HS Start 3:00pm Bus1:30pm
Fri June 3 State Qualifier Meet @ Comsewogue HS Start 2:15pm Bus12:45pm
State Meet Friday and Saturday June 10-11 Cicero-North Syracuse HS
John Wooden didn't win his first national title until his 16th season at UCLA.
Starbucks didn’t reach store #5 until 13 years into its history.
Sam Walton (Walmart) didn’t open his 2nd store until 7 yrs after starting his company.
Be persistent. Success takes time. - Jon Gordon | @jongordon11
Your path is your path. Don't compare it to others. Everyone's timeline, obstacles, and triumphs are different. Just keep looking forward. - Jon Gordon | @jongordon11
You might not be able to control your circumstances but you can control your actions and response. Don’t worry about what everyone else is or isn’t doing. Choose to SHOW UP, GIVE YOUR BEST and BRING OUT THE BEST IN OTHERS this week! - Jon Gordon | @jongordon11
Simplify, Focus, Execute! Today I want to encourage you to keep your eye on the ball. Get back to the basics. Focus on the fundamentals. Remember what really matters. Identify the simple principles and actions that are crucial to your success at work and at home.
- Jon Gordon | @jongordon11
"Success is not counted by how high you have climbed, but by how many people you brought with you." Wil Rose
"Anything that causes you to overreact or underreact can control you and often does." David Allen
"The miracle is this: the more we share, the more we have." Leonard Nimoy
January 25, 2022 Don’t let the words of another affect your happiness. No one has that power unless you give it to them. Gandhi said, “I will not let anyone walk through my mind with their dirty feet”... and neither should you. - Jon Gordon | @jongordon11
January 24, 2022 One person in pursuit of excellence raises the standards and performance of everyone around them. Be that one person today. - Jon Gordon | @jongordon11
January 19, 2022 Before you go to bed celebrate your success of the day. Identify one great thing about your day; one great conversation, accomplishment, thing that made you smile, or win that made you proud. Focus on your success and you'll look forward to creating more success tomorrow! - Jon Gordon | @jongordon11
"Never mistake motion for action." Ernest Hemingway
January 17, 2022 "Life's most persistent and urgent question is, 'What are you doing for others?'" - Martin Luther King Jr.
"Teamwork is the only way to reach our ultimate moments and create breakthroughs that define our careers and fulfill our lives." Pat Riley
Always check the weather forecast. Please remember your hat, gloves and layers to keep you warm! Be ready for outdoor as well as indoor practice today. If you did not complete previous attendance question, DO IT NOW! No accurate attendance, No Practice!
Link for All Track Meets at SCCC
https://www.youtube.com/channel/UCO10UsUMam6uWf7cC3XqKCw/videos
"One secret of success is the consistency of purpose." Pat Riley
"Either you run the day, or the day runs you." Jim Rohn
"Positive thinking is more than just a tagline. It changes the way we behave. I firmly believe that when I am positive, it not only makes me better, but it also makes those around me better." Harvey MacKay
Champions don’t focus on the faults of others. They focus on what they can do better. They see their mistakes and defeats as opportunities for growth. As a result, they become stronger, wiser and better. Think like a champion today! - Jon Gordon
"If you want to be successful, prepare to be doubted and tested." Unknown
Goals are good but goals won't take you where you want to go. Your COMMITMENTS are what lead you to accomplish your goals. As we approach the New Year start thinking about what you will COMMIT to. - Jon Gordon | @jongordon11
Youtube Link for All Track Meets at SCCC
https://www.youtube.com/channel/UCO10UsUMam6uWf7cC3XqKCw/videos
Tell yourself (and someone else) these 6 things today:
1. You are loved!
2. You matter.
3. It’s okay to fail. Everyone does. Failure doesn't define you, it can refine you.
4. Fear is normal. Go for it anyway!
5. Smile, you’ve got this.
6. I believe in you.
- Jon Gordon | @jongordon11
You don't need to go back in time to be awesome; you just have to start right now. Regretting that you didn't start earlier is a great distraction from moving on your dream today, and the reality is that today is earlier than tomorrow.
- Jon Acuff | @jonacuff
"Tomorrow's battle is won during today's practice." Dr. Jim Afremow
ROUTINE. as stated by Dana Cavalea
Routines reduce fear. Routines create a sense of preparedness. Routines put you in a positive rhythm. Routines allow for more predictable outcomes.
"There are no secrets to success It is the result of preparation, hard work, and learning from failure." Colin Powell
Like we discussed as a team, my top priority is everyone’s health and well-being! Everyone will have options so that they can feel comfortable in doing what they need to do! Remember it’s long term individual and TEAM growth we are all looking for!
"The man who can drive himself further once the effort gets painful is the man who will win." - Roger Bannister
2021-22 WINTER TRACK SCHEDULES-Details will be updated as they are received. ALL meets at Suffolk Community College West Campus, Brentwood. Additional Locations may be added.
Girls Winter Track Schedule as of 11/22/21
Sunday 12/5/2021 Crossover A 9:00 AM - 11:45 AM Bus 7:20AM on Bus at 7:15AM
Saturday 12/11/2021 Crossover B 2:30 PM – 5:15 PM Bus 1:00PM
Sunday 12/19/2021 Crossover C 5:15 PM – 8:00 PM Bus 3:45PM
Thursday 1/6/2022 Jim Howard Meet Small School 5:00 PM - 9:00 PM Bus 3:30PM
Sunday 1/9/2022 Crossover D 11:45 AM - 2:30 PM Bus 10:15AM
Saturday 1/15/2022 Zeitler Relays Leagues 3,4,5 1:30 PM - 6:30 PM Bus 12:00PM
Saturday 1/22/2022 9:00 AM - 7:00 PM League 4 Championship 2:00 PM – 4:30 PM Bus 12:00PM
Sunday 1/30/2022 1:00 PM - 5:00 PM Art Mitchell Meet Small schools Bus 11:30AM
Sunday 2/6/2022 2:00 PM - 6:00 PM Small School championships Bus 12:00PM
Monday 2/14/2022 5:00 PM - 9:00 PM State Qualifier Meet Bus 3:15PM
Saturday 3/5/22 State Meet at Ocean Breeze Staten Island
Just Out Spring Track Dual Meet Schedule Please put in your Calendar NOW! There will probably be some changes before we begin the season!
Spring Track Schedule as of 11/7/21 updated 1/13/22
Tue 3/29/2022 Mt Sinai @ Elwood/J Glenn Elwood John Glenn High School 5:00 PM
Mon 4/4/2022 Hampton Bays @ Mt Sinai Mount Sinai High School 4:30 PM
Tue 4/12/2022 Mt Sinai @ Wyandanch Wyandanch Memorial High School 4:45 PM
Fri 4/22/2022 Joe Brandi Relays @Connequot HS 9:30AM Start 7:40AM BUS
Sat 4/23/2022 Joe Brandi Relays @Connequot HS 9:30AM Start 7:40AM BUS
Tue 4/26/2022 Miller Place @ Mt Sinai Mount Sinai High School 4:30 PM
Mon 5/2/2022 Mt Sinai @ Bayport-Blue Pt Bayport Blue Point High School 5:00 PM
Wed 5/11/2022 Shoreham WR @ Mt Sinai Mount Sinai High School 4:30 PM
Possible Invitationals
JOE BRANDI RELAYS 2022 High School Girls Meet
Friday and Saturday, April 22nd and 23rd Connetquot HS
Friday Individual Events: Every team can enter up to a MAXIMUM of 4 athletes per Friday
event. The events on Friday MUST be pre-seeded on Mile Split NY by 7pm, April 20th. The time schedule is approximate. We will run ahead if possible.
9:30 am Pentathlon Hurdles
9:45 100 Hurdles trials
10:00 1500
10:25 100 trials
10:30 Pentathlon Long Jump
10:55 1500 Racewalk
11:20 400
11:50 100 Hurdles final
11:55 100 final
12:00 Pentathlon High Jump
12:00 800
12:20 3000
12:35 200
Saturday Events:
Track Events Field Events
9:30 2 x 400 Hurdles 9:30 2 x Long Jump (3 team max)
9:55 4 x 1600 TBA 2 x Triple Jump (3 team max)
10:30 4 x 100 9:30 2 x High Jump
11:00 2 x 800 Walk 9:30 2 x Shot Put (Pentathlon shot first)
11:20 Mile Medley (400-200-200-800) 9:30 2 x Discus
12:00 4 x 400 9:30 2 x Pole Vault
12:30 Shuttle Hurdles (4-girl)
12:45 2 x 2000 Steeplechase
1:20 Pentathlon 800
1:25 4 x 200
1:50 Swedish Medley (100-200-300-400)
2:05 4 x 800
2:40 Sprint Medley (100-100-200-400)
3:00 Distance Medley (1200-400-800-1600)
Your path is your path. Don't compare it to others. Everyone's timeline, obstacles, and triumphs are different. Just keep looking forward. - Jon Gordon | @jongordon11
"All great achievements have one thing in common--people with a passion to succeed." Pat Cash
Please Remind your friends to sign up for the Winter Track Google Classroom!
You will only be able to attend Winter Track Practice if you have an approved physical and are a member of the google classroom!
2021-2022 Girls Winter Track Google Class Code is 4b776nl
Girls Winter Track Paperwork can be picked up and dropped off in room 202.
Winter Track Begins on Monday immediately after school on Track/Turf!
"I do not think there is any quality so essential to the success of any kind as the quality of perseverance. It overcomes almost everything, even nature." John Rockefeller
SAFETY is the Priority of the Winter Track TEAM! Each TEAM member is responsible to complete the attendance question EVERY DAY and on TIME! If you do not follow the specific directions set for you, you will NOT be allowed to practice with the winter track team! Please wear a wristwatch to practice for EVERY Training Session. You will need to be responsible to be at various locations at specific periods of time. It is your responsibility to stay up to date with the information on the website! Specifics of practice time are based upon what needs to be completed, weather and facility availability. Plan on practicing everyday outdoors from 2:05pm until 4:15pm and Saturday mornings again depending on weather and facility availability and what needs to be completed for that particular day! Please be cognizant of the weather and dress appropriately for outdoors as well as indoors!
Daily Attendance Question.
Practice Time Arrived:
Practice Time Departed:
Explanation if Tardy or Absent:
Did you see the trainer today? If so explain.
Any other items you would like to make me aware of?
"It has been my observation that most people get ahead during the time that others waste."
Henry Ford
Drum Teacher Stephen Taylor tells his students - Speed is a natural byproduct of learning something well. Get the motions down. Focus on the fluidity of the motion.
Everyday you have to plan – everyday. You’ve heard the saying that we don’t plan to fail, we fail to plan. Hard work works. Working really hard is what successful people do. And in this text, tweet, twerk world that you’ve grown up in, remember just because you’re doing a lot more doesn’t mean you’re getting a lot more done. Remember that, just because you’re doing a lot more doesn’t mean you’re getting a lot more done. Don’t confuse movement with progress. My mom told me, you can run in place all the time and never get anywhere. Continue to strive, continue to have goals, continue to progress. - Denzel Washington
If you want to change your situation you must first change your thoughts. Because if you keep on thinking what you have been thinking you’ll keep on getting what you have been getting. - Jon Gordon | @jongordon11
Winter Track begins on Monday November 15th immediately after school on Track/Turf!
Please Sign In ASAP Google Classroom Code 4b776nl
Expect to Win Today. Champions expect success. Their positive beliefs often lead to positive actions and outcomes. They win in their mind first.- Jon Gordon | @jongordon11
October 27, 2021 Today, instead of focusing on the challenge in front of you... choose to look for the opportunity. Ask yourself what this circumstance is teaching you. Identify how you can grow stronger and wiser from it. You can live in fear or move forward with faith and positive actions. - Jon Gordon | @jongordon11
“I know what I can do so it doesn’t bother me what other people think or their opinion on the situation.” Jesse Owens
Just Out Spring Track Dual Meet Schedule Please put in your Calendar NOW! There will probably be some changes before we begin the season!
Spring Track Schedule as of 11/7/21 updated 1/13/22
Tue 3/29/2022 Mt Sinai @ Elwood/J Glenn Elwood John Glenn High School 5:00 PM
Mon 4/4/2022 Hampton Bays @ Mt Sinai Mount Sinai High School 4:30 PM
Tue 4/12/2022 Mt Sinai @ Wyandanch Wyandanch Memorial High School 4:45 PM
Tue 4/26/2022 Miller Place @ Mt Sinai Mount Sinai High School 4:30 PM
Mon 5/2/2022 Mt Sinai @ Bayport-Blue Pt Bayport Blue Point High School 5:00 PM
Wed 5/11/2022 Shoreham WR @ Mt Sinai Mount Sinai High School 4:30 PM
"Great things are not something accidental, but must certainly be willed." Vincent Van Gogh
Replace "I think" with "I will."
I WILL have a good day today.
Small choices can make a big impact. Live intentionally with positive expectation today!
5 Morning Habits to Make a Day Great:
1. Choose to Rise & Shine (vs Rise & Whine)
2. Write down 5 things you’re grateful for
3. Take a 10 minute “Thank You Walk” reflecting on your 5 things
4. Replace “HAVE to” with “GET to”
5. Trust in a bigger plan and purpose for your life
- Jon Gordon | @jongordon11
"If I always appeared prepared, it is because before entering an undertaking, I have meditated long and have foreseen what might occur. It is not genius where reveals to me suddenly and secretly what I should do in circumstances unexpected by others; it is thought and preparation." Napoleon Bonaparte
HOLD YOURSELF ACCOUNTABLE and RESPONSIBLE FOR WHAT YOU DO AND DO NOT DO! Daily attendance is MANDATORY! If you attend, the times that you are present and if NOT at practice clearly state the reason for missing practice.
If you did not complete Attendance Question from yesterday, DO IT NOW! Remember Paperwork! Please wear a wristwatch to practice for EVERY Training Session. Please bring plenty of WATER and TWO golf balls to practice. Any and all updates will be posted on website! Attendance Question. List the time that you arrived and departed practice during this training session in response to this question. You no longer need to complete the Google form. This was to show you that if you focus your attention and write goals down, they become easier to achieve. I advise keeping a cross country journal to state goals and to keep track of what you do for training and nutrition!
Practice Time Arrived:
Practice Time Departed:
Explanation if Tardy or Absent:
I attached the link to all Cross Country Maps on Google Classroom! Please check out at your convenience. Try to look at Sunken Meadow today so when I explain the course tomorrow you have an idea of what is going on. If for any reason you need to have a parent or guardian drive you to or from practices and/or meets just communicate with me so that we can work out the details AHEAD of TIME!
"Give everyone more than they expect and you'll get more back than you expected."
"Confidence comes not from always being right, but rather from not fearing to be wrong."
Unknown
Please complete your paperwork and submit! Complete Daily Attendance ASAP!
Scroll down for the schedule and add to your calendar!
If you did not complete Attendance Question from yesterday, DO IT NOW! Remember Paperwork! Please wear a wristwatch to practice for EVERY Training Session. Please bring plenty of WATER and TWO golf balls to practice. Any and all updates will be posted on website! Attendance Question. List the time that you arrived and departed practice during this training session in response to this question. Complete Google form to help you enhance your planning and training.
Practice Time Arrived:
Practice Time Departed:
Explanation if Tardy or Absent:
"There is no success without hardship." - Sophocles
Reminder-It is your responsibility to check for any and all updates on website and Google Classroom! Google Class code e2vkhra for 2021 Cross Country!
https://www.quia.com/pages/dwyerruns.html https://www.quia.com/pages/wdwyer/dwyerruns
From the athletic office - **At this time it is required that all student/athletes in the buildings wear a mask, please remind your athletes to do so.** Remember to bring your mask with you to practice so you have it as you enter the building.
Today I will do what others won't, so tomorrow I can accomplish what others can't. Jerry Rice
"No one ever attains success by simply doing what is required of him." - Charles Kendall Adams
2021 Cross Country Varsity Boys and Girls
Google Class code e2vkhra
"Don't measure yourself by what you accomplished, but by what you should have accomplished with your ability." John Wooden
"Success depends less on strength of body than upon strength of mind and character." Unknown
"One difference between average teams and very good teams is that good teams do not surrender to fatigue." Unknown
Coach Dwyer's Website can easily be reached from google search "dwyerruns"
or https://www.quia.com/pages/dwyerruns.html
Coach Dwyer's Running Programs are designed for all participants regardless of your ability or popularity. Our objective is to produce lifelong learners of the sport and to improve everyone's overall health and fitness. It is expected that everyone that participates on this team be courteous, respectful, inclusive to all members, nice to each other and to always be a leader and do the right thing. TEAM-Together Everyone Achieves More!
I highly recommend that you start keeping a training a nutrition journal.
2021 Cross Country Schedule as of 06-03-20
Tue 9/14/2021 East Hampton @ Cathedral Pines
Tue 9/21/2021 Amityville @ Cathedral Pines
Tue 9/28/2021 Islip @ Sunken Meadow
Tue 10/5/2021 Sayville @ Sunken Meadow
Tue 10/12/2021 Miller Place @ Sunken Meadow
"Whenever you see a successful person, you only see the public glories, never the private sacrifices to reach them." Vaibhav Shah
"Success depends less on strength of body than upon strength of mind and character." Unknown
"You can have results, or you can have excuses, but you can't have both." Unknown
"It has been my observation that most people get ahead during time that others waste." Henry Ford
"Almost every successful person begins with two beliefs: the future can be better than the present, and I have the power to make it so." David Brooks
"Humility is not thinking less of yourself, it is thinking of yourself less." C.S. Lewis
Remember to perform your daily routine which will pay massive dividends later in the season. These include: Hercules, good mornings, squats, toe raises for calves and shin, all your shin exercises (up on toes, toes up or up on heels) single leg calves and shins (really pull up and rotate center, left and right). Arms include Y, T, W, egyptians, arm circles.
Remember to Start with your Positive Successful Warm-up Routine
Here is the first 4 weeks of the Summer Training/Running Program for you! It is very flexible and I will include additional biking options each week. If you choose to bike for a workout, complete two to three times the distance/time of running! If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running. All additional training posted on Google Classroom will greatly benefit your overall health and fitness!
Week 1 071221 Take a minimum of 3 days rest from running. You may cross train as I send you workouts on Google Classroom! Do 2-4 running workouts. If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min) (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery)) (3) 2-3 mile run (20min-40min) (4) 2-3 mile run (20-40min) (5) 4-5 mile run (30min-60min)
Week 2 071921 Take a minimum of 3 days rest. Do 2-4 workouts.
(1) 2-3 mile run (20min-40min) (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery)) (3) 20min-35min Tempo Run (4) 2-3 mile run (20-40min) (5) 4-5 mile run 40min-60min)
Week 3 072621 Take a minimum of 3 days rest from running. Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min) (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery) (3) 25min-40min Tempo Run (4) 2-4 mile run (20-40min) (5) 4-6 mile run 40min-65min)
Week 4 080221 Take a minimum of 2 days rest from running. Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min) (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery)) (3) 20min-40min Tempo Run (4) 2-3.5 mile run (20-50min) (5) 4-6 mile run 40min-70min)
Week 5 080921 Take a minimum of 2 days rest from running. Do 3-5 running workouts.
(1) 2-3 mile run (20min-40min) (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery)) (3) 20min-35min Tempo Run (4) 2-3 mile run (20-40min) (5) 4-5 mile run 40min-60min)
Week 6 081621 Take a minimum of 2 days rest from running. Do 3-5 running workouts. (1) 2-3 mile run (20min-40min) (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery)) (3) 20min-35min Tempo Run (4) 2-3 mile run (20-40min) (5) 4-5 mile run 40min-60min)
What Would You Accomplish If You Took Action and Believed?
Excerpt written by Jon Gordon.
I used to think that belief was the first step to success. But now I know that the first step is to take the first step. You have to act even when you donâÃÂÃÂt believe. You need to have the courage to move forward in spite of your self-doubt and fears.
When I started writing and speaking over ten years ago I had no confidence, no experience and no belief and yet I was willing to take the first step.
Did I fail? You bet.
Did I face ridicule and rejection? You bet.
Did I want to give up many times? You bet.
Yet at some point along the way, something interesting happened. I started to cultivate a belief that I could actually do this.
Belief may not be the first step to success, but it is an essential step to building our lives, careers, families and teams. At some point you must believe.
IâÃÂÃÂve found the difference between success and failure is often belief. IâÃÂÃÂve learned that you win in the mind first and then you win on the field, in the classroom, in the office, in the marketplace and in life. IâÃÂÃÂve found that when you believe, the impossible becomes possible.
IâÃÂÃÂve also learned that belief doesnâÃÂÃÂt happen by osmosis. It is something you develop through trials, challenges and experiences. The more you do something, the more you believe you can do it.
We all have infinitely more capacity than we believe. We also need to be champions of building capacity in others. No one should be living up to less than their full potential. Start by having high expectations for yourself. As you build your capacity, you will naturally inspire the same behavior in others, multiplying your impact. Remember, great leaders don't create followers. They create more leaders. Stop underachieving. Hold yourself and others accountable, and commit to living your life to your full potential. It's time to elevate!
Hold yourself and your teammates accountable for Summer Training!
2021 Dwyer Summer Training for Anyone who wants to train!
Google Classroom Class code ngjgfzz
Clickable Link below https://www.quia.com/pages/wdwyer/summertraining
Reminder to seniors that they must return their uniforms to Coach Dwyer ASAP!
"If you want to win, do the ordinary things better than anyone else does them day in and day out." Chuck Noll
"Don't let winning make you soft. Don't let losing make you quit. Don't let your teammates down in any situation," Larry Bird
"The harder you work, the harder it is to surrender." Vince Lombardi
This site has the most up to date information with training and all seasons!
2021 Dwyer Summer Training for Anyone who wants to train!
Google Classroom Class code ngjgfzz
"Think doubt and you will fail, think victory and you will succeed...do it now!" Corey Everson Dedication, Discipline and Desire to be your best! Consistent Practice over Consistent Time will give you the greatest improvement.
Success is a well executed routine performed over time with passion, enthusiasm, and a knowingness that you will be victorious.
The Champion is always building their mind through their preparation and their daily work.
2021 Cross Country Schedule as of 08-23-21
Tue 9/14/2021 East Hampton @ Cathedral Pines
Tue 9/21/2021 Amityville @ Cathedral Pines
Tue 9/28/2021 Islip @ Sunken Meadow
Tue 10/5/2021 Sayville @ Sunken Meadow
Tue 10/12/2021 Miller Place @ Sunken Meadow
Championship Meets
Tue 10/26/2021 Division Championships @ Sunken Meadow 1:00pm
Fri 11/5/2021 Section XI Championship State Qualifier Meet @ Sunken Meadow 1:00pm
Saturday 11/13/21 State Meet Chenango Valley State Park
Cross Country Invitationals that we will be attending
Not going due to bus situation Thu 9/9/2021 Invitational @ Hampton Bays (B/G INVITATIONAL) Red Creek Park Starts at 4:00 PM Bus departs at 2:10pm
Sat 9/11/2021 Jim Smith Invitational @ Port Jefferson Sunken Meadow State Park Starts at 9:30 AM Bus departs at 7:30 AM,
Sat 9/18/2021 Bob Pratt Invitational @ Smithtown Sunken Meadow State Park Starts at 9:00 AM Bus departs at 7:15 AM,
Sat 9/25/2021 Invitational @ Suffolk Coaches Invitational Sunken Meadow State Park
Starts at 9:00 AM Bus departs at 7:15 AM,
Not going due to bus situation - Fri 10/2/2021 SWR Invitational @ Fireman's Field in Ridge Starts at 4:00 PM Bus departs at 2:10pm
Invitational Information
PECONIC INVITATIONAL Thursday, September 9, 2021 Red Creek Park, Hampton Bays, NY
Location: Red Creek Park, Hampton Bays. Route 27 Exit 65N to light, go right on Old Riverhead Road. The park is on the left.
Schedule
4:15 Frosh Boys 1.5 mile
4:30 Frosh Girls 1.5 mile
5:00 Varsity Boys 5K
5:30 Varsity Girls 5K
Awards
T-shirts to the top 30 in all races. Team plaques to the winning varsity teams.
Course Grass, dirt trails and some hills
Bob Pratt Invitational Hosted by Smithtown High School
Saturday, September 18, 2021 Sunken Meadow State Park Kings Park, New York
Race Order:
9:00 âÃÂàBoysâÃÂàNovice 5K (Moat, ÃÂý Snake, Picnic, College, Moat, no Cardiac)
9:30 âÃÂàGirlsâÃÂàNovice 5K (Moat, ÃÂý Snake, Picnic, College, Moat, no Cardiac)
10:00 âÃÂàBoysâÃÂàVarsity Blue (Championship 5K course- full Snake and Cardiac)
10:30 âÃÂàGirlsâÃÂàVarsity Blue (Championship 5K course- full Snake and Cardiac)
11:00 âÃÂàBoysâÃÂàVarsity Red (Championship 5K course- full Snake and Cardiac)
11:30 âÃÂàGirlsâÃÂàVarsity Red (Championship 5K course- full Snake and Cardiac)
12:00 âÃÂàBoysâÃÂàJV (Championship 5K course- full Snake and Cardiac)
12:30 âÃÂàGirlsâÃÂàJV (Championship 5K course- full Snake and Cardiac)
1:00 - BoysâÃÂàFrosh 1.47 (Bridge-Snake-Moat)
1:15 - GirlsâÃÂàFrosh 1.47 (Bridge-Snake-Moat)
Individual Awards: Dri-fit shirt to top 15 finishers in all races
Special Trophies: Fastest overall 5K time of the day and fastest overall fifth runner of the day Team Awards: Trophies to top 3 teams in Varsity races, top team in JV and frosh races
GIRLS Spring Track Order of Events for Dual Meets
The High Jump, Pole Vault, and Shot Put (followed by the Discus) will start at the same time at the beginning of the meet.
Triple Jump
100 Meter High Hurdles
1500 Meter Run
400 Meter Run
100 Meter Dash
1500 Meter Walk
800 Meter Run
200 Meter Dash
400 Intermediate Hurdles
3000 Meter Run
Long Jump
400 Meter Relay
1600 Meter Relay
3200 Meter Relay
Any Girl Interested in Participating in Spring Track Please Join Google Classroom ASAP
Girls Spring Track Google Classroom Code q67ir5k
https://classroom.google.com/c/MzA4NTEzNjIwMzgz?cjc=q67ir5k
All paper work pick up and drop off in room 202 with Coach Dwyer
Please return completed paperwork to Coach Dwyer ASAP! All updates posted on Website! Masks must be worn on school property!
Girls Spring Track may use the girls PE Locker room to get changed, but you will not get an actual locker. (Coach Slingerland will be monitoring as numbers will be limited at a single time.) You will get a daily message every morning from me giving an attendance question that must be answered daily. The question will include Time arrived, Time departed, and an Explanation if tardy or absent. You need to keep yourself accountable every day. I recommend a daily journal to keep track of your thoughts and feelings, training and nutrition log, short term and long term goals. Goals properly set are halfway met! What are you willing to do when no one is watching you? Yard by yard can be very hard, but inch by inch is a cinch! Remember to complete daily health form when you have practice/meet but no classes that day. Please complete the form tomorrow when I send out.
Always remember, the closer you get to realizing a dream or breakthrough the greater the resistance becomes. Don't stop! It's just a test. - Jon Gordon | @jongordon11
"Success isn't just about what you accomplish in your life; it's about what you inspire others to do." - Unknown
Be aware-Schedule is still subject to changes!
You need to have completed a minimum of 6 practice to compete in meet.
You need to have competed in a minimum of 3 meets to compete in championships.
Any Girl Interested in Participating in Spring Track Please Join Google Classroom ASAP
Girls Spring Track Google Classroom Code q67ir5k
https://classroom.google.com/c/MzA4NTEzNjIwMzgz?cjc=q67ir5k
2021 Spring Track Schedule as of 032421
Wed 5/5/2021 Mt Sinai @ EH/BH/Pier 4:00 PM Bus 2:10pm
Mon 5/10/2021 Miller Place @ Mt Sinai 4:00 PM
Thu 5/20/2021 Islip @ Mt Sinai 4:00 PM
Tue 5/25/2021 Sayville @ Mt Sinai 4:00 PM
Moved to Thurs *Wed 6/2/2021 Mt Sinai @ Amityville 4:00 PM Bus 2:10pm
* Looks like this needs to be moved to Thur 6/3/2021
**Thur 6/3/2021 Mt Sinai @ Amityville 4:00 PM Bus 2:10pm This is meet NOW!
Division Championships week of June 7 Division 3 on Wednesday June 9th.
County Championships week of June 14th Girls on Friday June 18th.
We are Division 3!
Sunday, June 6th
Steeplechase ALL DIVISIONS (Beginning at 11 AM)
Pentathlon Field Events ALL DIVISIONS (Beginning at 11 AM)
Site: TBD
Monday, June 7th Division 1 @ TBD
Tuesday, June 8th Division 2 @ TBD
Wednesday, June 9th Division 3 @ East Islip HS
Thursday, June 10th Division 4 @ TBD
RAIN DATE - Friday, June 11th and Saturday, June 12th if needed.
Division Championship Order of Events:
4:00 Long jump (followed by Triple jump)- 6 back to final High Jump
Shot put (followed by Discus)- 6 back to final Pole Vault
Check-in for all running events is 15 minutes before the start of the event. If an athlete is in another event, someone from their team must tell the clerk at the appropriate check-in time.
3:45 PENTATHLON 100m Hurdles
4:10 100m Hurdles (Trials - Top 2 and next 2 fastest)
4:20 100m Dash (Trials - Top 2 and next 2 fastest)
4:30 3000m Run (One race- California start)
4:45 400m Dash (Final on time - 2 heats of 6)
4:55 100m Hurdles Final
5:05 100m Dash Final
5:10 PENTATHLON 800 m Run (One race per division)
5:25 800m Run (Final on time - 2 heats of 6)
5:35 400m Hurdles (Final on time - 2 heats of 6)
5:45 200m Dash (Final on time - 2 heats of 6)
5:55 1500m Run (One race- California start)
6:05 1500m Race Walk (One race)
6:20 4x400m Relay (Final on time- 2 heats of 4)
6:30 4x100m Relay (Final on time- 2 heats of 4)
6:40 4x800m Relay (One heat - California start)
June 6th, 2021 @ TBA Beginning at 11 AM
Pentathlon - 1st Event 2000m Steeplechase Division 1 High Jump 11:00 am - Division 1
Division 2 Shot Put 11:15 am - Division 2
Divisions 3 & 4 Long Jump 11:30 am - Division 3
11:45 am - Division 4
30 Minutes after completion of the 1st event
Division 1 Long Jump
Division 2 High Jump
Divisions 3 & 4 Shot Put
30 minutes after completion of the 2nd event
Division 1 Shot Put
Division 2 Long Jump
Divisions 3 & 4 High Jump
Update-Girls County Meet - Thursday, June 17th @ Commack HS
Girls Individual Championship Order of Events June 18th 2021
3:30 Boys Pentathlon Long Jump followed Girls Pentathlon Long Jump
4:00 Shot Put (followed by Discus)- 6 back to final
4:00 High Jump and Pole Vault
4:15 Open Long jump (followed by Triple Jump)- 6 back to final
4:00 100m Hurdles (Trials - Top 2 and next 2 fastest)
4:10 100m Dash (Trials - Top 2 and next 2 fastest)
4:20 3000m Run (One race- California start)
4:35 400m Dash (Final on time - 2 heats of 6)
4:50 100m Hurdles Final
5:00 100m Dash Final
5:05 Boys Pentathlon 1500m Run (Final on time - 1 heat)
5:15 800m Run (Final on time - 2 heats of 6)
5:25 400m Hurdles (Final on time - 2 heats of 6)
5:35 Girls Pentathlon 800m Run (Final on time - 1 heat)
5:40 200m Dash (Final on time - 2 heats of 6)
5:50 1500m Run (One heat - California start)
6:00 2000m Steeplechase (One heat - California start)
6:10 1500m Race Walk (One heat - California start)
6:15 4x400m Relay (Two heats of 4- final based on time)
6:25 4x100m Relay (Two heats of 4- final based on time)
6:35 4x800m Relay (One heat - California start)
Actual Practice times may vary slightly depending upon weather conditions.
You need to have completed a minimum of 6 practices in order to compete in a meet!
"Confidence...thrives on honesty, on honor, on the sacredness of obligations, on faithful protection, and on unselfish performance. Without them it cannot live." Franklin D. Roosevelt
"What sets disciplined people apart? The capacity to get past distractions. Focus on the task at hand." Bill Parcells Get outside today to run and/or bike and continue to train!
"Your excuses are nothing more than your fears coming to get you." Unknown
"You are greater than your circumstances. More courageous than your fears. The struggle is real but you are strong. Life is tough but you are tougher."- Jon Gordon "Toughness is in the soul and spirit, not in muscles." Alex Karras âÃÂÃÂThere may be people that have more talent than you, but thereâÃÂÃÂs no excuse for anyone to work harder than you do.âÃÂàDerek Jeter
âÃÂÃÂEveryone has the fire, but the champions know when to ignite the spark.âÃÂàAmit Ray
Let's Build our strongest TEAM Possible! Things to consider:
Being People of Strong Character
Effort and Commitment
Having a Positive and Productive Attitude
Being a Good Teammate
Competing Relentlessly.
No matter what happens today, remember...You might not be able to control all of your circumstances but you can control how you respond to them. Pause. Look for the good. Trust in a bigger plan. Respond instead of react. Jon Gordon | @JonGordon11
Don't be so worried about what "they" think. Move forward anyways. Don't let fear of other people's opinions hold you back from becoming great. Dave Hollis | @MrDaveHollis
Daily Attendance is Mandatory! Please take responsibility and communicate!
"Excellence is never an accident'; it is the result of high intention, sincere effort, intelligent direction, skillful execution, and the vision to see obstacles as opportunities." Unknown
"Failure is success if we learn from it."- Malcolm Forbes
Mt Sinai Sports Medicine with Danielle clickable link below under useful links
Google Classroom Code 4dvyfi3
If you can't fly then run, if you can't run then walk, if you canâÃÂÃÂt walk then crawl, but whatever you do you have to keep moving forward. Martin Luther King Jr.
Please make yourself aware of WT Rules for this season! You need to have practiced a minimum of 6 times to be eligible to compete! All cohorts may attend all practices following all social distancing protocols.
"Whatever you do, do it with all your might. Work at it, early and late, in season and out of season, leaving no stone unturned, and never deferring for a single hour that which can be done just as well now." P.T. Barnum
General Outline which will be modified daily to also include field events.
Treat People Right Appreciate them, encourage them, support them and make them feel like they matter (because they do). Do this at home, at work, at school, at the store, etc. Do this with people you know and people you don't. Try your best every day to make someone else's day. Jon Gordon | @jongordon11
11 Thoughts About Teamwork by Jon Gordon
1. Teams rise and fall on culture, leadership, relationships, attitude and effort. Relationships are meaningful and teammates are connected. The collective attitude is very positive and everyone on the team works hard to accomplish their mission.
2. ItâÃÂÃÂs all about teamwork. Sometimes you are the star and sometimes you help the star.
3. If want to be truly great you have to work as hard to be a great teammate as you do to be a great player. When we work hard to be a great team member we make everyone around us better.
4. Your team doesnâÃÂÃÂt care if you are a superstar. They care if you are a super team member.
5. Three things you control every day are your attitude, your effort and your actions to be a great teammate. It doesnâÃÂÃÂt matter what is happening around you and who you think is being unfair. Every day you can focus on being positive, working hard and making others around you better. If you do that great things will happen.
6. One person canâÃÂÃÂt make a team but one person can break a team. Stay positive!
7. Great team members hold each other accountable to the high standards and excellence their culture expects and demands.
8. Team beats talent when talent isnâÃÂÃÂt a team.
9. Great teams care more. They care more about their effort, their work and their team members.
10. We > me Unity is the difference between a great team and an average team. United teams are connected and committed to each other. They are selfless instead of selfish. They put the team first and know together we accomplish more.
11. You and your team face a fork in the road each day. You can settle for average and choose the path of mediocrity or you can take the road less traveled and chase greatness.
Developing a Good and Effective Routine for Training!
Warm up Run on Track/Turf/Grass. Facility set up for 6 inch hurdles, 12 inch hurdles, Cones for Cone Drills. Hurdle Drills and Technique. Throwers Throw and technique. Ankles/Arms Routine (On Toes/arms FB, On Heels/arms diagonal, Toes in/both arms forward, Toes out/both arms backward, Inside Feet/swim arms forward, Outside Feet/swim arms backward) Dynamic Stretch (Frankensteins, add w/twist, knee hug, add w/twist, scoops, tick tocks) High Knees, Butt Kicks back, Butt Kicks forward, Side to side, Carioca (over, under). Core Work, Glute and Hip Stability. Pushups and back work. Strides and Drills for starting and technique. Repeats for pacing 200m-(400m or 300m or 200m). Small hurdle for 50 yard strides, good technique with hips under and arm technique, Running 20 yards (striding), next 20 yards strong arms (sprint), then float for 10 yards using lines on FB field. Cool Down Run. Back to small hurdle strides then finish with dynamic stretching.
January 1st 5:20pm Winter Track Rules just in! First link under useful links!
2nd Link is TEAM-TRAINING Youtube Videos which will work on Core Strength and Flexibility! My goal for winter track is to help develop your Core Stability and Proper Training Techniques to become a better athlete! Training takes a lot of time and cannot be rushed! Be patient and you will need to reinforce techniques at home as well as at practice. Google classroom will be used extensively to help you to achieve your goals as well as will be the vehicle for you to sign in and out of practice everyday. Please complete the attendance question by 6pm everyday. You will simply reply to the attendance question. If you are at practice, you will simple type in the time that your were present. If it is not your cohort that day, you would simple type, not my cohort today etc.
*Practice times will vary based upon weather conditions* I will have the track and turf set up as soon as you arrive to practice. You will immediately begin your warmup and get your drills done ASAP. Due to the winter weather, field events and technique work will need to be done as early as possible. Middle schoolers on our team will have the opportunity to do the items that they missed at the start of practice towards the end of practice. The events and running workouts will best be completed together as a team from about 2:45pm-3:15pm. Practice will begin immediately when you can get out and beginning your warmup. Ending time, obviously will vary based upon the weather. Figure we will be completed by 4pm the absolute latest as we do not have gym access. I will try to complete practice between about 3:30pm-3:45pm. The temperature really starts to drop between 3:20pm-3:40pm! Sorry for all of the information but I am really just concerned about the weather and NOT having school building access during this season.
"Excellence is never an accident'; it is the result of high intention, sincere effort, intelligent direction, skillful execution, and the vision to see obstacles as opportunities." Unknown
20-21 Girls Winter Track Google Class Code wuklmbe
"To become a master of any skill, it takes the total effort of your: heart, mind, and soul working in tandem." Maurice Young
Yard by Yard can be very hard. Inch by Inch is a Cinch!
Start doing a little each day and build yourselves up to be champions. Try to get in as many basic items throughout the day! Start with a good morning routine.
Wake up after a good night's rest! Wash your face with cool water and get your drinking water ready to go. You may want to set up your water bottle so you can get drinking first thing when you wake up. A Good Morning Routine could be to start on all fours (hands and Knees) cat/cow stretch. Stretch your arms out in front of you and move them side to side. 10 repetitions for each move. Start on your left side and then go to your right. Leg straight back, raise up and down (be sure to pull your toe in). Donkey Kicks, Fire Hydrants, Leg Circles one way and then the other. High Plank Position hold for 20 seconds. Extend Right Arm and Left Leg and then bring Right Elbow to Left Knee and pull in and extend 10 times then reverse. Roll over and do crunches, leg lifts and bicycles. Standing-Hercules, Good Mornings (bend over and up, then side to side. Straddle Stretch and Toe touches-R Hand to L Toe then L Hand to R Toe. Knee hugs with twist. Circle your knees, circle your hips, circle your upper body. Squats, Lunges (Front and Back, side to side), Calf Raises (Center, Toes In, Toes Out), One foot in front of the other and pull the toe back (Center, To Right, To Left). Legs Swings-Front to back, Side to Side. Arm Swings and loosen up arms and shoulders, Bent over Y's, T's, W's. Ankle hops-front/back, side to side.
More to come! Please Get Started!
"The fight is won or lost far away from the witnesses It is won behind the lines, in the gym, and out there on the road long before I dance under those lights." Muhammad Ali
"Confidence comes from being prepared." John Wooden
"I know the price of success: dedication, hard work, and an unremitting devotion to the things you want to see happen." Frank Lloyd Wright
This was the original google classroom for Training Class code uysk3r5
Go to useful links at bottom of page for Resistance Band workouts from our Trainer Danielle. Thanks Danielle! :)
Reminder: You will get a question each day of training and you will use this question to sign in and out of practice and I can keep accurate attendance.
I will use Google classroom for attendance.
Google Classroom Class Code: uysk3r5 Clickable Class Link is under useful links
TODAY IS YOUR DAY!
"Actions express priorities." Mahatma Gandhi
Give me six hours to chop down a tree and I will spend the first four sharpening the axe. Abraham Lincoln
Fri 09-11-20 Unfortunately Sports have been postponed until January 4th!
Varsity and JV
Season 1 (Winter), January 4- February 27
Season 2 (Fall), March 1- May 1
Season 3 (Spring), April 26- June 19
Modified sports
Season 1 (Winter), January 4- February 6
Season 2 (Late Winter), February 8- Mar 20
Season 3 (Fall), March 22- May 8
Season 4 (Spring), May 10- June 12
"You are today where your thoughts have brought you; you will be tomorrow where your thoughts take you." James Allen "No one ever attains success by simply doing what is required of him." - Charles Kendall Adams
According to a study based on professional athletes in the NBA, NFL, and NHL, the following eight traits were found to constitute the ultimate athlete: Ability to work hard and sustain intensity. Competitiveness. Athletic ability. Sacrifice for the team. Coping with criticism, failure, and success. Clutch performance, poise, and focus. Ability to execute game strategy. Passion for the sport and commitment to excellence. Five of the above traits are mainly mental attributes.
Mental Toughness = The Four CâÃÂÃÂs: Composure. Concentration. Confidence. Commitment.
"There's a difference between interest and commitment. When you're interested in doing
something, you do it only when it's convenient. When you're committed to something, you accept no excuses." Ken Blanchard Summer Training is Down Below the Cross Country Schedule which will need to be modified! "What gets scheduled gets done." Michael Hyatt "It is not necessary to do extraordinary things to get extraordinary results." Warren Buffet "I make more mistakes than anyone else I know. And, sooner or later, I patent most of them." Thomas Edison "All it takes is one person who is committed, focused, and on a mission to spark an entire team into believing in themselves." Bruce Brown "Everything depends upon execution; having just a vision is no solution." Stephen Sondheim
Yard by Yard can be very hard. Inch by Inch is a Cinch!
Start doing a little each day and build yourselves up to be champions. Try to get in as many basic items throughout the day! Start with a good morning routine.
Wake up after a good night's rest! Wash your face with cool water and get your drinking water ready to go. You may want to set up your water bottle so you can get drinking first thing when you wake up. A Good Morning Routine could be to start on all fours (hands and Knees) cat/cow stretch. Stretch your arms out in front of you and move them side to side. 10 repetitions for each move. Start on your left side and then go to your right. Leg straight back, raise up and down (be sure to pull your toe in). Donkey Kicks, Fire Hydrants, Leg Circles one way and then the other. High Plank Position hold for 20 seconds. Extend Right Arm and Left Leg and then bring Right Elbow to Left Knee and pull in and extend 10 times then reverse. Roll over and do crunches, leg lifts and bicycles. Standing-Hercules, Good Mornings (bend over and up, then side to side. Straddle Stretch and Toe touches-R Hand to L Toe then L Hand to R Toe. Knee hugs with twist. Circle your knees, circle your hips, circle your upper body. Squats, Lunges (Front and Back, side to side), Calf Raises (Center, Toes In, Toes Out), One foot in front of the other and pull the toe back (Center, To Right, To Left). Legs Swings-Front to back, Side to Side. Arm Swings and loosen up arms and shoulders, Bent over Y's, T's, W's.
More to come! Please Get Started!
Here are important items that should be part of your training for cross country-WRISTWATCH, water bottle, roller, jump rope for training and stretching, 2 golf balls (2 Lax balls (can also be used to roll muscles) to hold in your hands for arm exercises and to run with for training. Useful Items: Towel, sun screen, bug spray, resistance bands.
2020 Cross Country Training - Start or Continue Training and Nutrition Journal/Log! It must work for you. You can just get a notebook and write down everything. Good Writing Practice! Go to first Useful Link Below for Hal Higdon 5K- Training and view Training Schedule. I will post a hybrid with options that should work for all.
http://www.halhigdon.com/training/50932/5K-Training-The-Most-Popular-Racing-Distance
You can modify the running days. Pick the level the works for you - beginner, intermediate or advanced. I will post the range below to help with your training. Pick the days and workouts that work for you! You can run for time rather than miles. For example-you can make 3 miles 25-40 min. You will rest at least 2 days a week with running. I would run 3-5 times a week. Pick the days that are convenient for you. Continue to cross train and do home workouts.
Remember to do a proper warm up which includes dynamic stretching, strides and running drills. Try to run on soft surfaces or a track. Try to stay off of the roads as much as possible. For interval training - You can run for time. 400m or 90s to 2:30min run then 2:00min-2:30min recovery. 200m repeats run for 40s to 60s then recover between 90s and 2min. Take the recovery.
Example of a Good Proper Warm Up would include: Hercules, Leg Swings Front/Back and Side/Side, Ankles/Arms (On toes, heels, toes in, toes out, inside of feet, outside of feet, knee hugs (add twist), Frankensteins (add twist, arms out wide), Scoops, tick tocks, Lunges (Front/Back, Side/Side),
Calf Raises (Center, Toes In, Toes Out), One foot in front of the other and pull the toe back (Center, To Right, To Left). Easy Running, Strides and Running Drills.
Week 1 071320 Do a minimum of 3 workouts and maximum of all 5. 2 days rest minimum! Updated July 16 - Take a minimum of 3 days rest. Do 2-4 workouts.
(1) 2-3 mile run (20min-40min) (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery)) (3) 2-3 mile run (20min-40min) (4) 2-3 mile run (20-40min) (5) 4-5 mile run (30min-60min)
Week 2 072020 Do a minimum of 3 workouts and maximum of all 5. 2 days rest minimum! Updated July 16 - Take a minimum of 3 days rest. Do 2-4 workouts.
(1) 2-3 mile run (20min-40min) (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery)) (3) 20min-35min Tempo Run (4) 2-3 mile run (20-40min) (5) 4-5 mile run 40min-60min)
Week 3 072720 Do a minimum of 3 workouts and maximum of all 5. 2 days rest minimum! Updated July 16 - Take a minimum of 3 days rest. Do 2-4 workouts.
(1) 2-4 mile run (20min-40min) (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery) (3) 25min-40min Tempo Run (4) 2-4 mile run (20-40min) (5) 4-6 mile run 40min-65min)
Week 4 080320 Do a minimum of 4 workouts and maximum of all 5. 2 days rest minimum! Updated July 16 - Take a minimum of 2 days rest. Do 3-5 workouts.
(1) 2-4.5 mile run (20min-55min) (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery)) (3) 20min-40min Tempo Run (4) 2-3.5 mile run (20-50min) (5) 4-6 mile run 40min-70min)
Week 5 081020 Do a minimum of 1 workout and maximum of all 3. 4 days rest minimum! This is a very EASY Recovery Week! Feel Free to take any week or two off that may be needed! There will be plenty of time for whatever we need to do for training. I am hoping for some intramural training when we first get back to school! Notice I am modifying training due to the uncertainty of seasons. I will keep you posted.
(1) 2-3 mile run (20min-40min) (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery)) (3) 20min-35min Tempo Run (4) 2-3 mile run (20-40min) (5) 4-5 mile run 40min-60min)
Week 6 081720 Do a minimum of 3 workouts and maximum of all 5. 2 days rest minimum! (1) 2-3 mile run (20min-40min) (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery)) (3) 20min-35min Tempo Run (4) 2-3 mile run (20-40min) (5) 4-5 mile run 40min-60min)
At this point we need to take it EASY because of the uncertainty of the upcoming seasons.
School Grounds continue to be closed to training until further notice! There will be NO TEAM Practices until we are back in school! Details TBD.
Week 7 082420 Do a minimum of 3 workouts and maximum of all 5. 2 days rest minimum! (1) 2-4 mile run (20min-40min) (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery) (3) 25min-40min Tempo Run (4) 2-4 mile run (20-40min) (5) 4-6 mile run 40min-65min)
Week 8 083120 Do a minimum of 3 workouts and maximum of all 5. 2 days rest minimum! (1) 2-4.5 mile run (20min-55min) (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery)) (3) 20min-40min Tempo Run (4) 2-3.5 mile run (20-50min) (5) 4-6 mile run 40min-70min)
We will continue with moderate workouts while classes begin to allow your body to acclimate to the new school setting and to transition to our modified cross country season.
No stress, just continue to do what you can comfortably do and have fun!
Week 9 090720 Do a minimum of 3 workouts and maximum of 4. 3 days rest minimum! (1) 2-3 mile run (20min-40min) (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery)) (3) 20min-35min Tempo Run (4) 2-3 mile run (20-40min) (5) 4-5 mile run 40min-60min)
Week 10 082420 Do a minimum of 3 workouts and maximum of all 5. 2 days rest minimum! (1) 2-4 mile run (20min-40min) (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery) (3) 25min-40min Tempo Run (4) 2-4 mile run (20-40min) (5) 4-6 mile run 40min-65min)
Keep Up with the expansion of your mind, Hydration, Proper Rest, Nutrition and Training
"Ability may get you to the top, but it takes character to keep you there." John Wooden
"Wisdom is always an over match for strength." Phil Jackson
The first thing is to be honest with yourself. You can never have an impact on society if you have not changed yourself. Great peacemakers are all people of integrity, of honesty, and humility. -Nelson Mandela
2020 Cross Country is on its way! You must be able to develop a successful routine to become better each day. You must believe in the PROCESS for your SUCCESS! You should be preparing for excellence! This means to improve your overall health and fitness. Proper Nutrition, Hydration and Rest are KEY components to your future success! At this point in time, you should be working on enjoying your summer, your family and your health. General Good Health and Conditioning principles should be followed. Great activities to be doing now would be to walk, hike, bike, swim, kayak, paddle board and any activities that keep you moving and having fun. I will post what you should be doing in terms of specific training as the summer progresses. You do not need any specific running workouts until August! Try to do most of your running on grass or soft surfaces. Port Jefferson Track is open and available to run on. I will post all you need here! For now, have fun and be active.
You should start and/or continue your healthy daily routine! Here is my recommendation of what you should try to do everyday.
As soon as possible when you wake up in the morning start to drink water and begin light stretching. Read something at least every morning and every evening!
Plan your daily and nightly routine to help you get things done and get a good night's rest! Try to plan your meals, when possible, to make the best choices possible. Eat as much fruit and vegetables as possible. Try to limit your non healthy choices. For example if you usually eat 4 cookies, cut down to 3. If you eat 4 scoops of ice cream go to 3. Minor changes NOW will have a huge impact on your training in September!
One person in pursuit of excellence raises the standards of everyone around them. And as they strive for greatness they bring out the greatness, in others. Be that one person today. Jon Gordon
Videos that are linked under useful links down below
MOUNT SINAI GIRLS TRACK & FIELD SENIOR DAY 2020
Class of 2020 speech from Mr. Labianca
Mt. Sinai Senior Spring Athlete Tribute
2020 Coach Dwyer Message to Seniors
NYSPHSAA Senior Salute - Class of 2020
https://www.youtube.com/watch?v=oJMBMiPI8t0
Hello all, I wanted to share the Class of 2020 Senior Tribute NYSPHSAA has produced.
This is a short video saluting the spring student-athletes that were not able to compete this season. But is also a tribute to the entire Class of 2020 Please share with your student-athletes, coaches, community and anyone else you would like. https://www.youtube.com/channel/UCvYMg6rDDi7fvur3SJSJkzg
"Keep calm by making sure you don't concentrate on anything you can't control." Unknown
Updated Workouts Linked Below!
Heather Robertson December 2020 Workout Calendar
Heather Robertson November 2020 Workout Calendar
Heather Robertson October 2020 Workout Calendar
Heather Robertson September 2020 Workout Calendar
Heather Robertson August 2020 Workout Calendar
Heather Robertson July 2020 Workout Calendar
Heather Robertson June 2020 Workout Calendar
Heather Robertson May 2020 Workout Calendar
Heather Robertson April 2020 Workout Calendar
If you want to change up this week's workout- Try
Heather Robertson 7 Day Home Workout Challenge - No Equipment
Plenty of other workouts linked below and on my other workout pages!
"Whether you know it or not, whether you like it or not, the habits you are developing now will be with you for the rest of your life." John Wooden
"It's not your goals that will lead to your success but your commitment to the process." Jon Gordon
"A person's mind, once stretched by a new idea, never regains its original dimensions." Oliver Wendell Holmes
Yard by Yard can be very hard, but inch by inch is a cinch!
âÃÂÃÂThe longer you wait to do something you should do now, the greater the odds that you will never actually do it.âÃÂà- John C Maxwell
Some of you may need a little more structure in your training. I will link two full workout programs below and you can do one or both everyday to round our your training!
Heather Robertson's FREE 12 Week Workout Plan
LES MILLS | BODYCOMBAT 28 DAY TRAINING PROGRAM
"You'll never find a better sparring partner than adversity. "Golda Meir
TODAY is a GREAT Day to Write Down your goals for this week! It might be to start and/or continue your journal. This can be anything you like and/or feel. Let's get stronger!
Happy Monday Team-Here is a Video linked Below under Useful Links
Top Strategies for Student Athletes and Coaches to Stay Positive
https://www.youtube.com/watch?v=I6gSXvLZmXk
You are greater than your circumstances. More courageous than your fears. The struggle is real but you are strong. Life is tough but you are tougher. -Jon Gordon
Reminder to check your Power School and Teacher Websites! You do have work to do!
"There's no substitute for guts." Bear Bryant
"Hardships often prepare ordinary people for an extraordinary destiny." C. S. Lewis
Link below is a Jon Gordon Talk on Strategies to Stay Positive Through Challenges and Change https://www.youtube.com/watch?v=W2I6BrcRdtg
Below are useful links that have some great indoor workout options!
https://www.youtube.com/user/heatherrobertsoncom/featured
https://www.youtube.com/user/jessicasmithtv
https://www.youtube.com/user/lesmillsgroupfitness/featured
Les Mills 28 Day Body Combat Workout
https://www.youtube.com/playlist?list=PLCzr8bZECkgA6afYKSUgOibXNxH947EtH
"The only person you are destined to become is the person you decide to be. "Ralph Waldo Emerson
There will be NO PRACTICE until further notice! Hope to be back soon.
Please stay safe and healthy. Get ahead with your studies and use my links to train when you can. Home workouts will help to keep strong and healthy!
"I am not remotely interested in just being good." Vince Lombardi
"Don't measure yourself by what you accomplished, but by what you should have accomplished with your ability." John Wooden
Practice Immediately after school on Track/Turf.
The Standard Warm Up Stretch and drills should start with your fence drill, then ankles/arms on Turf and then some backwards running on the turf along with inclusion of high knees, butt kicks, side to side and over/under with your warm up. Warm Up running on Track/Turf or grass run. Small 6 inch hurdles for 100m strides. 12 inch hurdles for drilling. Cone Drills on Turf. Event Specific Drills for your event. Will now include martial arts into the drilling phase to work on balance, coordination and strength.
Speed training drills:Arm action drills, Mountain climbers, High knees, Acceleration drills (moving quickly from a still position; starting and stopping), Resisted running (parachute, weighted sled), Uphill running, Speed ladders
Strength and power development:Prisoner squats, Power (high) skipping, Power (long), skipping, Lateral skaters, Split squat (alternating lunge) jumps, Squat jumps, Ankle hops, Standing long jumps/bounding
Martial Arts Techniques
Horse Stance 8 point blocking
Horse Stance punching
Blocking moving forward and backward
Punching moving forward and backward
Fighting stance bouncing and switching sides
Martial Arts Techniques Horse Stance punching. Add Down Block moving forward and backward (basically working into front and back lunges)
Kickboxing Techniques
Fighting Stance-punching and blocking.
Decoy
"There are no great teams without great teammates." Unknown
Most of your emotions, positive or negative, are determined by how you talk to yourself on a minute-to-minute basis. It is not what happens to you but the way that you interpret the things that are happening to you that determines how you feel.
"You won't be good enough to ever beat another team by yourself. But you can destroy your own team with a bad attitude."
"Don't measure yourself by what you accomplished, but by what you should have accomplished with your ability." John Wooden
"People do not decide their futures. They decide their habits and their habits decide their future." F.M. Alexander
"Don't count the things you do, do the things that count." Zig Ziglar
"A coach can help you with your mistakes, but nobody can help you with your excuses." Buzz Williams
During inclement weather we will meet outside weight room in the hallway!
Plans will be adjusted as needed!
Practice begins immediately after school on track/turf.
Daily Routine will include the following: Warm Up minimum 4-6 laps and/or perimeter run. Small Hurdles 4 x 100yds. Cone drills LR, LR. LR back to beginning 2L2R. Resistance Bands are available!
Stretch, Dynamic Stretch, Ankles Arms Strides and drills, Field Events are set up to drill. Whistle Warm Up with strides and extra stretch. Pop ups! Small 6 inch hurdles. Add 12 inch hurdles. About 3:00pm Running Workout: 400-400 Workout. Weight Room:
Added 12 inch hurdles today. High knees and step throughs, side steps. Double leg hops, single leg hops
TPS-Technique, Power, Speed
Start Every Morning (Night, increase reps) with a glass of WATER, Big Breathing and
10 Hercules, 10 Good Mornings, 10 Good Mornings lean Side to side, 10 Good Mornings Rotate Side to side, Arms out to the side making a T Alternating Toe Touches, 10 Prisoner Squats, 10 Squats, 30 Toe Raises (10 regular-10 toes in-10 toes out), 30 Pulling Toes Up (10 regular-10 toes in-10 toes out), Upper Body- 10 push-ups, Bend over 90 degrees-Y, T, W, L, Egyptians, standing T's.
Core-30 crunches, 20 Glute Bridges, Planks (front, left side, right side).
Stretching Routine-
Lower Body-Lie on your side with hips aligned, work inner and outer thigh exercises.
Glute Bridge, Clam Shells, Frogs,
Lunges-Front, Back, Curtsy
Please check back for updates during inclement weather!
"Inches make champions." Vince Lombardi
Practice Monday through Friday immediately after school on track/turf.
Practices on Saturday will usually be in the morning but will be dependent on weather and available gym time!
'
Accurately sign in and out everyday and wear your wristwatch! At meets that you are leaving early and/or not taking the bus home, YOU must sign out AND have your parent/guardian fill in the yellow Parent Sign Out Book!
During inclement weather, clipboards will be outside the weight room! Minimum Warm Up includes light stretch, warm up joints, 1600m/10 minute run, small hurdle strides, dynamic stretch! Repeat for Minimum Cool Down!
Mrs. Metzler has taken many amazing pictures of our team in action. Thank You!
https://kristenvictoriaphotography.zenfolio.com/p940893640
Clickable Link is under useful links at the bottom of this webpage.
Minimum Warm Up includes light stretch, warm up joints, 1600m/10 minute run, small hurdle strides, dynamic stretch! Repeat for Minimum Cool Down!
"Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy." -Normal Vincent Peale
"...To be an athlete, you first must learn-- that it's âÃÂÃÂself-respect' you'll have to earn. You must conquer you, or you'll surely get beat, âÃÂÃÂcause you are the one, against whom you compete" Robert L. Kleine
"The will must be stronger than the skill." Muhammed Ali
"Give me 6 hours to chop down a tree and I will spend the first 4 sharpening the axe." Abraham Lincoln
"How can you know what your limits are if you've never pushed them?"Herbert Simon
"There are no secrets to success. It is the result of preparation, hard work, and learning from failure." Colin Powell
Bottom of Webpage- Please go to first link under useful links and click on Weekly Nutrition Training Log! This is a single excel sheet where you can keep track of what you eat and your training. The most important part of your training will be your sleeping and nutrition patterns. The second link is a good article on Nutrition-Please Read!
3rd Link is information about the PJ-Setauket Greenway Trail! Meet in Parking Lot between 7-11 and the Enterprise Rental Car in PJ across from the Carvel.
*You will sign in and out of practice every training session! You will be directed to perform various tasks at specific times and you MUST be wearing YOUR WRISTWATCH!
Bike, Rower, Elliptical - You will start with 5 min of each everyday! Next week minimum of 6 min and so on!
Please remember to sign in and out for every session and check your attendance numbers!
BELIEVE TO ACHIEVE! The body achieves what the mind believes. Whether you think it's possible, or you think it's impossible, you are right. So why not believe that what you want is POSSIBLE?
"Success is on the same road as failure; success is just a little further down the road."Jack Hyles
Cross Country Practice Schedule-You are expected to be available to practice every morning Monday through Saturday and every evening Monday through Thursday!
It is your RESPONSIBILITY to TRY to make every training session!
Details will be updated as they become available.
Schedule is subject to change-please check back as needed!
If you are injured or not capable of running, you are more than welcome to bring your bike to practice. Remember that you can always work body parts that are not injured or hurting.
Objectives for this year: To have seniors have the most enjoyable year of high school! Upperclassmen must take responsibility to bring the underclassmen along with the program and be outstanding role models to help the team work together and smart. Underclassmen must step it up - and remember that your senior year is right around the corner. A Healthy and Happy Team willing to work hard together!
Try to make it a point to get to know your team mates and to learn something new about them this fall. Be willing to learn new and advanced training techniques that will help with long term health and performance.
TPS-Technique, Power, Speed
Start Every Morning (Night, increase reps) with a glass of WATER, Big Breathing and
10 Hercules, 10 Good Mornings, 10 Good Mornings lean Side to side, 10 Good Mornings Rotate Side to side, Arms out to the side making a T Alternating Toe Touches, 10 Prisoner Squats, 10 Squats, 30 Toe Raises (10 regular-10 toes in-10 toes out), 30 Pulling Toes Up (10 regular-10 toes in-10 toes out), Upper Body- 10 push-ups, Bend over 90 degrees-Y, T, W, L, Egyptians, standing T's.
Core-30 crunches, 20 Glute Bridges, Planks (front, left side, right side).
Stretching Routine-
Lower Body-Lie on your side with hips aligned, work inner and outer thigh exercises.
Glute Bridge, Clam Shells, Frogs,
Lunges-Front, Back, Curtsy
"By becoming a little better each and every day, over a period of time, you will become a lot better." John Wooden
The bad news is time flies. The good news is you're the pilot. Michael Althsuler
"We should remember that just as a positive outlook on life can promote good health, so can every act of kindness." Unknown
"Courage is the ability to do the right thing, all the time, no matter how painful or uncomfortable it might be." Tony Dungy
"Hard work doesn't guarantee success, but it does improve its chances." B.J. Gupta
TPS-Technique, Power, Speed
Start Every Morning (Night, increase reps) with a glass of WATER, Big Breathing and
10 Hercules, 10 Good Mornings, 10 Good Mornings lean Side to side, 10 Good Mornings Rotate Side to side, Arms out to the side making a T Alternating Toe Touches, 10 Prisoner Squats, 10 Squats, 30 Toe Raises (10 regular-10 toes in-10 toes out), 30 Pulling Toes Up (10 regular-10 toes in-10 toes out), Upper Body- 10 push-ups, Bend over 90 degrees-Y, T, W, L, Egyptians, standing T's.
Core-30 crunches, 20 Glute Bridges, Planks (front, left side, right side).
Stretching Routine-
Lower Body-Lie on your side with hips aligned, work inner and outer thigh exercises.
Glute Bridge, Clam Shells, Frogs,
Lunges-Front, Back, Curtsy
Important Items to have as part of training: towel, water bottle, sun screen, bug spray, jump rope, resistance bands, golf balls, lax balls,
"Lots of people know what to do, but few people actually do what they know. Knowing is not enough! You must take action." Anthony Robbins
A thought for you-Unlock the best version of yourself.
This takes hard work, dedication, self respect, discipline, grit and passion to be the best you!
TPS-Technique, Power, Speed
When it is obvious that the goals cannot be reached, don't adjust the goals, adjust the action steps. Confucius "Hustle never goes in a slump." Adam Eaton
Positive Self Talk Link is below - Clickable under Useful Links!
https://trackandfieldtoolbox.net/mental-skills/positive-self-talk
6 TIPS FOR EFFECTIVE POSITIVE SELF-TALK
-Self-talk should be practiced ahead of time (outside of competition).
-While there are best practices, the focus should be less about negative/positive, or good/bad self-talk, and more about what is PRODUCTIVE for athletes in certain situations.
-Individual preferences are okay.
-Self-talk should be focused on what should be done, rather than what should be avoided.
-Different situations might call for different types of self-talk.
-It is difficult to turn off self-talk. For most people, self-talk is going to happen, for the good or the bad, regardless of whether you work on it. Knowing that, you may as well make the monologue in your head helpfulâÃÂæ and positive!
Congratulations to the girls track team members that competed in the State Meet. The team scored 58 points to become the best D2 public school in New York State! The 4x400m relay team placed 2nd with Catherine Carillo, Aristea Franks, Kyra Franks and Kayleigh Robinson. The 4x800m relay team placed 3rd with Isabella DiPalermo, Heather Caputo, Sarah Connelly and Kaitlyn Chandrika.
Individual Events:
Kate DelGandio placed 11th in the 100mHH.
Kaitlyn Chandrika 10 in the 2000m Steeple Chase.
Sarah Gunasekera placed 11th in the Long Jump and 4th in the Triple Jump.
Anastasia Richards placed 2nd in the Discus and 7th in the federation.
Kyra Franks placed 5th in the 400m race.
Kayleigh Robinson ran the 5th best time in the 100mHH and was the repeating state champion in the 400mIH.
Sarah Connelly was the repeating state champion in the 3000m race and was the state and federation champion in 1500m race.
Congratulations Division 3 Suffolk County Champions for the 2nd consecutive year!
Congratulations Undefeated League Champions for the 3rd straight year!
"Success is on the same road as failure; success is just a little further down the road."Jack Hyles
"Almost every successful person begins with two beliefs: the future can be better than the present, and I have the power to make it so." David Brooks
"Insanity is doing the same thing over and over again and expecting different results." Unknown
"Ships don't sink because of the water around them. Ships sink because of the water that gets in them. Don't let what's happening around you and weigh you down." Alan Stein
"A river cuts through rock, not because of its power, but because of its persistence.âÃÂàâÃÂàJim Watkins
"You will never change your results unless you change something that you do daily." John Maxwell
"Almost every successful person begins with two beliefs: the future can be better than the present, and I have the power to make it so." David Brooks
A few thoughts from Enzo - A positive mindset changes everything! You must stay very focused and take action everyday. You need to be passionate, persistent and purpose driven. Your Time is Now! D.I.A.}>Decide in Advance that you are going to be great.
To succeed, we must believe we can! Relax and visualize your success!
"Words are words; explanations are explanations, promises are promises, but only performance is reality." Harold S. Geneen --- What do you think?
"I am willing to put myself through anything; temporary pain or discomfort means nothing to me as
long as I can see that the experience will take me to a new level." Diana Nyad
"Do, Or do not. There is no try." Yoda a Jedi master
We will always try to start outside on Track/Turf!
Please be prepared for weather!
Everyday-Be Cognizant that other teams may be on the Track/Turf with our team.
Start with a light stretch including Hercules, ankles/arms and fence drills when you first get outside!
Warm up run should include some backwards running and also some side to side movements.
Hurdles will be available for use with the warm up!
Be prepared for various events to be sent inside the gym to train.
Important Points- New members on the team, please text me with cell and home number so I can save on my phone!
Be prompt to practice and get started right away! The more you can accomplish at practice each day, the more successful you will be at the end!
Proper Planning Promotes Peak Performance!
Please Bring your spikes to practice for meet preparation and speed work!
"I am willing to put myself through anything; temporary pain or discomfort means nothing to me as
long as I can see that the experience will take me to a new level." Diana Nyad
Very Important practice! Please remain focused and progress each day!
Please have your spikes with you everyday! Be prepared for your events!
SMILE! - A smile activates mirror neurons -- special signals that fire when we act and when we observe others acting--making grins literally contagious. Smiles are like parties for the brain. They activate neuropeptides that work to reduce stress and spread happy messages through the body. Both the smiler and the âÃÂÃÂsmileeâÃÂàusually feel a mood boost.
"Your life does not get better by chance, it gets better by change." Jim Rohn
"Real difficulties can be overcome; it is only the imaginary ones that are unconquerable." Theodore N. Vail
"The great thing in this world is not so much where you stand, but in what direction you are moving." Oliver Wendell Holmes
"One difference between average teams and very good teams is that good teams do not surrender
to fatigue." Unknown
"Every person, every setback, every experience in your life can teach you something if you are open to learning from it. When you view life from this perspective, class is always in session." Unknown
"We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face...we must do that which we think we cannot." Eleanor Roosevelt
To give anything but your best is to sacrifice the gift. Steve Prefontaine
Life is a series of experiences, each one of which makes us bigger, even though sometimes it is hard to realize this. For the world was built to develop character, and we must learn that the setbacks and grieves which we endure help us in our marching onward. Henry Ford
"If you canâÃÂÃÂt fly then run, if you can't run then walk, if you canâÃÂÃÂt walk then crawl, but whatever you do you have to keep moving forward." MLK
"There's no such thing as coulda, shoulda, or woulda. If you shoulda and coulda, you woulda done it." Pat Riley
Only the prepared individual deserves to be confident. Dale Carnegie
Feel free to stretch and work your core! Every Day - Stretch, Hercules, Prisoner Squats, All Fence Drills (leg swings) on the wall, Squats, Toe Raises (middle and in and out!) , Toe Pull up for your shins (middle and in and out!), Good Mornings then add twisting, Arms (Y, T, W, and multiple joints). Lie on your back and point and flex you toes while they are up in the air.
Every Day - Stretch, All Fence Drills (leg swings) on the wall, Squats, Toe Raises (middle and in and out!) , Toe Pull up for your shins (middle and in and out!), Good Mornings then add twisting, Arms (Y, T, W, and multiple joints). Lie on your back and point and flex you toes while they are up in the air.
Weight Training Workouts are First Link Below under Useful Links!
"You can't always be the strongest, or most talented, or most gifted person in the room, but you can be the most competitive." Pat Summitt
"We are what we repeatedly do. Excellence, then, is not an act, but a habit." Aristotle
If you have qualified for nationals, this in the information that I need emailed to me so that I can copy and paste for each athlete competing.
Name, Grade, Graduation Year, Home Address, Phone, email, USATF ID#
College Choices, Track and Field Honors, Academic and Other Honors, Noteworthy Relatives In Sports, Anything Else We Should Know?
A new study has just been released that adds to our understanding. It is on âÃÂÃÂpsychological state that underlie clutch performancesâÃÂÃÂ. âÃÂÃÂClutchâÃÂàperformances is the term used to describe âÃÂÃÂsuperior performances that occur under pressure circumstancesâÃÂÃÂ. It is delivering your best when it matters the most. Christian Swann detailed the 10 characteristics of performing brilliantly under pressure:
Complete and deliberate focus âÃÂàconcentrating on the task at hand
Intense effortâÃÂà100% commitment and work rate
Heightened Awareness âÃÂàto both your surroundings and your own mental state
Being Up For It âÃÂàbeing pumped up for the moment
Absence of Negative Thoughts âÃÂàfocusing on what you want, not what you donâÃÂÃÂt want
Fully Absorbed âÃÂàimmersing yourself in the performance
Confidence âÃÂàbelieving you will achieve
Control âÃÂàfocusing on what you can control (your thoughts, feelings and reactions)
Increased Motivation âÃÂàbeing determined to succeed
Enjoyment âÃÂàfully embracing the challenge
"Adversity is the state in which people most easily become more acquainted with themselves." John Wooden
It's not about perfect, it's about effort. When you give effort in your life, that's how change occurs. Keep going and remember why you started. Jillian Michaels
"Sometimes we are more limited by attitudes than by opportunities." William James
"To go from good to great, it's all in the details. Everything matters. "Steve Kerr
Always be prepared for outdoor as well as indoor practice!
Be sure to have all of your track gear with you for outdoor as well as indoor practice!
If you want to be great at anything in life, then you have to be willing to go the extra mile again and again. The extra mile is a lonely place, but once you go there, you will soon realize itâÃÂÃÂs the only place you were meant to be. And when itâÃÂÃÂs all over, your only regret, if you have one, will be that you didnâÃÂÃÂt go there more often. Enjoy the privilege.
"No one ever attains very eminent success by simply doing what is required; it is the amount and excellence of what is over and above the required that determines the greatness of ultimate distinction. " -Charles Francis Adams
There are no shortcuts. To be a big success. Start a little earlier, work a little harder and stay a little later. Brian Tracy
"By choosing to embrace and practice good values every day, you may not always get what you desire, but you will always be the person you desire to be." Unkown
"High expectations are the key to everything." Sam Walton
"How competitive can you be without losing your discipline?" Doc Rivers
NEW For 2018-2019 Year - Minimum Requirements to EARN your letter!
NEW-Coach Dwyer -Varsity Letter-7 meets, 90% attendance.
NEW-Coach Dwyer-JV Letter-5 meets, 75% Attendance.
"Competitors... A relentless, fearless, focused attitude overcomes all distractions and circumstances." Bruce Bowen
"The qualities of our expectations determine the quality of our actions." Andres Godin
âÃÂÃÂWith the new day comes new strength and new thoughts." - Eleanor Roosevelt
Be Nice and Smile - Coach Dwyer
"Education comes from within. You get it by struggle and effort and thought." Napoleon Hill
Items that you should always have with you!
Water Bottle, Wristwatch, Sunscreen and/or Bug Spray as needed.
Additional Items which would be very useful!
Towel (small to wipe down face etc, large for Weight Room), muscle roller, extra socks (change of clothes as needed), sunglasses/hat.
"Success depends less on strength of body than upon strength of mind and character." Unknown
"Whether you think you can or think you can't, you're right." - Henry Ford
"Do. Or do not. There is no try." - Master Yoda
"If you want to win, do the ordinary things better than anyone else does them day in and day out." Chuck Noll
"The harder you work, the harder it is to surrender." Vince Lombardi
"Don't let winning make you soft. Don't let losing make you quit. Don't let your teammates down in any situation," Larry Bird
Parents please stay away from the athletes! They know what must be done!
"All great achievements have one thing in common--people with a passion to succeed." Pat Cash
According to Leadership-Tools.com, itâÃÂÃÂs never too early, or late for that matter, to begin teaching kids the basics in leadership.
Communication
Effective communication with others also places equal emphasize on effective listening. In fact, it is important to listen twice as much as you say!
Collaborate/Teamwork
More is accomplished in less time as a team as opposed to going it alone. Equally important is the social aspects of teamwork, where kids learn firsthand how to get along in the world with a diverse group of opinionated individuals.
Negotiation/Compromising
Working as a team requires the fine art of give and take. Compromising not only ensures completion of the required task, but it also allows all parties to walk away pleased with the final outcome. Negotiation and compromise teaches kids to stay focused on the bigger picture rather than just on obtaining a personal goal.
Planning/Strategic
Planning a strategy is not only a great way to empower kids, but is also a great way to build much-needed self-esteem. While a child may become easily overwhelmed by a large task, showing them how to break down a task into smaller, manageable pieces allows them to build self confidence and provides them with a clearer vision for success.
Vision
A child who can clearly visualize their outcome is more likely to achieve their goal. A great way to learn visualization are through reading and listening to the tales of past achievers. Encourage children to read often. Introduce them to a world of successful people through books and movies offering strong and memorable leadership lessons. They will not only have a better appreciation and love for reading, they will also read faster while committing more information to memory.
Persistence/Determination
Provide a child with a strong foundation of personal pride. To become highly successful in life, kids need to master persistence and determination. Teach children to view every failure as a lesson learned; one more step closer towards future success. Working through challenges and obstacles prepares children for the true reality waiting for them in the real world. Having the ability to PRESS ON will serve a child well throughout his or her life.
"The difference between winners and losers is that winners do what losers don't want to do." -Dr. Phil
Dr. Phil - Formula For Success
The winners in life know the rules of the game and have a plan. Whether you're looking to heal a relationship, get a new job, lose weight or find inner peace, consider these characteristics which Dr. Phil says are common to people who succeed.
Have a vision.
Champions get what they want because they know what they want. They have a vision that keeps them motivated and efficiently on track. They see it, feel it, and experience it in their minds and hearts. What is success for you? You won't get there without knowing what it feels and looks like.
Make a strategy.
People who consistently win have a clear and thoughtful strategy. They know what they need to do and when they need to do it. They write it down so they stay on course, and avoid any alternative that does not get them closer to the finish line.
Find a passion.
Are you excited to get up in the morning? People with a passion are, and they're energized about what they are doing. You need to live and breathe what it is that you want, and be passionately invested in both the journey and the goal.
Live the truth.
People who consistently win have no room in their lives for denial, fantasy or fiction. They are self-critical rather than self-deluding, and they hold themselves to high but realistic standards. They deal with the truth, since they recognize that nothing else will make their vision obtainable.
Be flexible.
Life is not a success-only journey. Even the best-laid plans sometimes must be altered and changed. Be open to input and consider any potentially viable alternative. Be willing to be wrong and be willing to start over.
Take risks.
People who consistently win are willing to get out of their comfort zone and try new things. Be willing to plunge into the unknown if necessary, and leave behind the safe, unchallenging, and familiar existence in order to have more.
Create a strong nucleus.
Surround yourself with a group of people who want you to succeed. They will move with you toward your goal. Choose and bond with people who have skills, talents and abilities that you do not. Winners give and receive by being part of other people's nuclear groups.
Take action.
Do it! People who succeed don't just sit and think about what they want to do. They take meaningful, purposeful, directional action consistently and persistently. Every step they take puts them toward the outcome they're looking for.
Set priorities.
People who are consistent winners manage their challenges in hierarchical fashion. They commit to managing their time in such a way that does not allow them to spend time grinding along on priority number two or three if priority number one needs their attention.
Take care of yourself.
People who consistently win are consciously committed to self-management. They are the most important resource they have in achieving their goals. They actively manage their mental, physical, emotional and spiritual health.
Dr. Phil-Seven Steps to Reaching Your Goals
Successfully executing any personal strategic plan for change requires that as you develop your plan, you effectively incorporate these seven steps for attaining each and every goal.
1. Express your goal in terms of specific events or behaviors.
For a dream to become a goal, it has to be specifically defined in terms of operations, meaning what will be done. When a goal is broken down into steps, it can be managed and pursued much more directly. "Being happy," for example, is neither an event nor a behavior. When you set out to identify a goal, define what you want in clear and specific terms.
2. Express your goal in terms that can be measured.
How else will you be able to determine your level of progress, or even know when you have successfully arrived where you wanted to be? For instance, how much money do you aspire to make?
3. Assign a timeline to your goal.
Once you have determined precisely what it is you want, you must decide on a timeframe for having it. The deadline you've created fosters a sense of urgency or purpose, which in turn will serve as an important motivator, and prevent inertia or procrastination.
4. Choose a goal you can control.
Unlike dreams, which allow you to fantasize about events over which you have no control, goals have to do with aspects of your existence that you control and can therefore manipulate. In identifying your goal, strive for what you can create, not for what you can't.
5. Plan and program a strategy that will get you to your goal.
Pursuing a goal seriously requires that you realistically assess the obstacles and resources involved, and that you create a strategy for navigating that reality. Willpower is unreliable, fickle fuel because it is based on your emotions. Your environment, your schedule and your accountability must be programmed in such a way that all three support you âÃÂàlong after an emotional high is gone. Life is full of temptations and opportunities to fail. Those temptations and opportunities compete with your more constructive and task-oriented behavior. Without programming, you will find it much harder to stay the course.
6. Define your goal in terms of steps.
Major life changes don't just happen; they happen one step at a time. Steady progress, through well-chosen, realistic, interval steps, produces results in the end. Know what those steps are before you set out.
7. Create accountability for your progress toward your goal.
Without accountability, people are apt to con themselves. If you know precisely what you want, when you want it âÃÂàand there are real consequences for not doing the assigned work âÃÂàyou are much more likely to continue in your pursuit of your goal. Find someone in your circle of family or friends to whom you can be accountable. Make periodic reports on your progress.
Save this website directly from QUIA on your computer and/or phone. Refresh your browser when looking at updates! Dress appropriately for the weather! It is your responsibility to text me with your full name, cell and home number so I can save on my phone. You should also save my information on your phone and be sure your parents do the same. It is your responsibility to secure your belongings in the locker rooms! During the winter season, at times, the girls locker room is used for the visiting teams. Please do not leave anything out! If in doubt, bring it to practice!
Please email me the following information ASAP for entry into the Nationals!
Athlete Bios
Home Address*
City*
State*
Postal Code*
Country*
Phone*
Email*
Graduation Year*
High School Grade
UsatfId*
10 digit USATF ID
Team Alias* This is who we are Mount Sinai TC
Coach*
School*
Birthdate*
College Choices
Track and Field Honors
Other Sports Honors
Academic and Other Honors
Noteworthy Relatives in Sports
Anything Else We Should Know
*required
I will pay, but I need all the information!
USATF Membership #'s will be collected as part of the Athlete Bio information. You will need to have these on hand before submitting payment.
Enter Team As: Mount Sinai TC
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